Tuesday 04.11.23

Class Times:
5:30am
11:30am
4:30, 5:30 & 6:30pm

WHITEBOARD/WARM UP (Min 0-12)

Skills and Drills as a class.
– then –
2 Rounds
15 Band Pull Aparts (overhand)
15 Ring Rows or Pull Ups
10 Hang Clusters (hang squat clean thruster) *Empty bar*

GET FIT (Min 21-37)

4 Rounds
:30 on / :30 off
Hang Power Clean 155/105
Echo/AAB Calories (or other machine)
Shoulder to Overhead 155/105
Burpee Box Jumps 24/20″
*Rx+ option – Add a 5th round

ATHLETES NOTE:
Try to find a balance of focus across all four movements.Your score doesn’t matter as much as getting quality reps and effort both the places you excel and especially the areas you need to work on. Make good weight choices to allow for that. *As guidance, pick a weight that you can do 10+ reps with in the 1st rd.*
Also, if the gym is short on bikes, pick your least favorite machine to work on today.

(WELLNESS WOD)

4 Rounds
:30 on / :30 off
Hang DB Cleans 35/20s
Echo/AAB Calories (or other machine)
DB Shoulder to OH 35/20s
Burpees

GET POWERFUL (Min 46-56)

EMOM 10
2 Push Press
*Working up to a heavy set for the day.

COMPETITORS EXTRA

10-1 Toes to Bar (must be unbroken)
1-10 Shuttles (25′ down and back)
*10 Min Cap