December 6, 2017

December 6, 2017

4 person team warmup :
10 minute clock
partner 1 - ski/bike 5 calories
partner 2 - handstand hold
partner 3 - slam balls
partner 4 rest

notes :
- teammates rotate when teammate doing calories is completed.


hang power clean x 1 + jerk x 2 - 5 minute wu + 10 minute emom 


notes :
- 5 minute warmup done as class. one complex every 30 seconds. men @ 45-95 lbs, women @ 35-75 lbs.
- build through 10 minutes.


8 minute clock
ascending ladder, increasing by 1 rep each set.
power cleans (135/95)
handstand pushups

notes :
- rx+ = 155/110
- level 2 = 95/65
- level 3 = 65/45


core cash out :
partner cashout
choice of :
100 toes to bar
100 med ball situps
150 slam ball
100 knee raises

notes :
- choose variation you didnt do monday

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