Monday 06.26.23

Class Times:
5:30am
11:30am
3:30, 4:30, 5:30 & 6:30pm

Warmup

AMRAP 4
8 Burpees to a Plate
8 Plate Ground to Overhead
100m Run

GET FIT

With a running 34:00 clock:

From 0:00-10:00
15-12-9-6-2
Push Press 115/80
10-8-6-4-2
Bar Muscle Ups

-2 min rest-

From 12:00-22:00
10-8-6-4-2
Strict HSPU
Strict Pull Ups

-2 min rest-

From 24:00-34:00
10-8-6-4-2
Hang Squat Clean 135/95
Lateral Bar Burpees

*3 Scores, times that each couplet was completed

ATHLETE NOTES:
This piece is extremely demanding on the shoulders, so being efficient and making good weight choices is key! You should also have a big chunk of time to rest between each piece if you approach them correctly. Coaches, each window is 10 minutes + a 2:00 rest. You can send athletes through the couples in different orders if you have a big class.

Wellness WOD

From 0:00-10:00

15-12-9-6-2
DB Push Press (any weight)
10-8-6-4-2
Ring Rows

– 2 min rest –

From 12:00-22:00
10-8-6-4-2
Push Ups
Strict Pull Ups (any variation)

– 2 min rest –

From 24:00-34:00
10-8-6-4-2
DB Hang Squat Clean (any weight)
Lateral Bar Burpees

Comp Extra

Muscle Snatch
3-3-3-3-3-3
Build across sets

ATHLETE NOTES:
This is both a technique and strength piece. The Muscle Snatch forces you to keep the barbell really close as well as learn how to drive through your legs (vs. using too much hip).