1.) Every 45 seconds 2 Back Squat for 5 rounds @ 70%
2.) HU&W
Every 3 minutes for 15 minutes
400m Run
12 Burpees
Extra credit:
1.) 30 minutes to establish 1RM Snatch and Clean & Jerk. Use no more than 10 reps to get to your PR attempt. Clock will start at 10 minutes after class start and at 30 minutes lifting is DONE so manage your time.
No more than 3 misses per lift
2.) Clean Pull – 3 x 3 @ 105%
3.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds
2 minute plank
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.