1.) Gymnasty Mobilenasty
7 min cap:
30 Chest to Bar Pull-ups
30 Burpees
12-15 minutes (3 min per leg)
Partner Quad Smash
7 min cap:
3 rounds
5 Muscle Ups
30 Abmat Sit-ups
12- 15 minutes (3 min per side)
Piriformis Smash
Pec Smash
7 min cap:
30-20-10
Walking Lunge
Handstand Push-ups
Remainder of Class
Shoulder Smash/Lat Smash
Note: all Partner mobility can be done individually as well
*2.) 5 Split Jerk every 2 minutes for 10 minutes @ approx 60%
Note: cycle
*3.) 1 Snatch Extension->1 Snatch EMOM for 10 minutes @ approx 80%
*4.) 5 rounds
20m Handstand Walk
10 Triple Unders
*5.) 12 minute AMRAP
20m Sled Push 45/25lb
10 Rope Pull-ups
*6.) 3 rounds
25 Hip Extension
15 Bent Over Dumbbell Row
7 min cap:
30 Chest to Bar Pull-ups
30 Burpees
12-15 minutes (3 min per leg)
Partner Quad Smash
7 min cap:
3 rounds
5 Muscle Ups
30 Abmat Sit-ups
12- 15 minutes (3 min per side)
Piriformis Smash
Pec Smash
7 min cap:
30-20-10
Walking Lunge
Handstand Push-ups
Remainder of Class
Shoulder Smash/Lat Smash
Note: all Partner mobility can be done individually as well
*2.) 5 Split Jerk every 2 minutes for 10 minutes @ approx 60%
Note: cycle
*3.) 1 Snatch Extension->1 Snatch EMOM for 10 minutes @ approx 80%
*4.) 5 rounds
20m Handstand Walk
10 Triple Unders
*5.) 12 minute AMRAP
20m Sled Push 45/25lb
10 Rope Pull-ups
*6.) 3 rounds
25 Hip Extension
15 Bent Over Dumbbell Row
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