Thursday 01.04.24

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

WHITEBOARD/WARM UP (Min 0-10)

2:00 Bike or Row
20 Mountain Climbers
200m Run
– then 2 rds –
10 Muscle Cleans
10 Split Jerks
*Rd 1 – empty bar, rd 2 – add a little weight

GET STRONG (Min 13-27)

EMOM 14:
Split Jerk
(first 7 technique, second 7 start building to a challenging single)

GET FIT (Min 30-50)

Every 4:00 for 20:00
15 Box Jumps 30/24in
20 Push Ups
20 Alternating DB Snatch

ATHLETES NOTE:
Steady pace through box jumps, 1-3 sets on Push Ups, no more than 2 sets on DB snatch, giving you plenty of rest for the next set. Modify as needed to make that happen!