attwpbBefore Class Warm Up On Your Own:
Row 1000 Meters 30 Thrusters (45/22 lbs) 30 Pull-Ups
5 Rounds: 30 Double Unders 15,12,9,6,3 Thrusters (75/55)
Directly Into…
5 Rounds: 30 Double Unders 15,12,9,6,3 Overhead Squats (75/55)
Row 1000 Meters immediately followed by… Five rounds of: 20 Clean & Jerks 10 Ring Dips
Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Complete a