Thursday 12.07.23

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

Warm Up (Min 0-12)

2 Rounds:
10 S-Leg DB Deadlift (5/side)
200m Run
10 V-Ups

Get Fit (Min 16-46)

Every 10:00 for 30:00
30 Alt DB Snatch 50/35
800m Run with a Medball 20/14
30 Medball Ab Mat Sit Ups

ATHLETE NOTES:
Snatches should be done in 1-2 sets per round. The 800m Run w/ a medball might be slower than you think. Even though the ball is light the awkward size makes it a challenge to run with. On the sit ups, the medball should touch the ground over your head then touch the floor in front of your feet.

WELLNESS WOD

Every 10:00 for 30:00
30 Alt DB Snatch 35/20
800m Run with a Medball (any)
30 Medball Ab Mat Sit Ups

Quality Time (Min 51-55)

AMRAP 4:
Max S-Arm DB Press

ATHLETE NOTES:
Choose a DB weight, take a seat and press it overhead as many times as you can in 4:00. Switch arms strategically to keep the DB moving for as much of the 4:00 as possible. Total reps will vary greatly depending on whether you choose a “heavy” weight or something light and easy.

Competitor Extra

Hang Squat Clean
Every :30 for 5:00
1 Rep
Every :90 for 6:00
1 Rep

ATHLETE NOTES:
As weight gets heavy gradually work your way down the thigh with more leverage to create more power and speed on the pull to follow.