Tuesday 04.18.23

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

WHITEBOARD/WARM UP (Min 0-12)

10 Empty Bar/PVC Muscle Clean
10 Front Squat w/ :01 pause in bottom
– then –
2 Rounds:
4 Power Position Clean
4 Hang Clean from knee
4 Full Clean

GET FIT (Min 20-36)

Every 4:00 for 16:00
50/40 Calorie Row/Assault Bike (36/29)
Max Push Ups in remaining time

ATHLETES NOTE:
Try to maintain a similar output on the machine each round. Hold yourself to a tough standard on the Push Up! Chest to deck, full lockout at the top. If you’re having issues with that, switch to hand release. Don’t be afraid to switch to reps from knees if needed!

(WELLNESS WOD)

4 Rounds
3:00 Max Calorie Row/Assault Bike
1:00 Max Push Ups

GET STRONG (Min 44-53)

Squat Clean
Every :90 for 9:00
5 (touch and go) Reps
*Build across sets

ATHLETES NOTE:
Athletes should start light and build as you will really only have one or two shots at a challenging set of 5

COMPETITORS EXTRA

2:00 Max KB Snatch 53/35
2:00 Max Ring Dips
1:00 Max KB Snatch
1:00 Max Ring Dips
:30 Max KB Snatch
:30 Max Ring Dips