img_0738

Warm up: PVC complex: 10 pass thrus, 10 Behind the neck press, 10 bent over row, 5 scap push ups x 2 sets
Pre-Mobility: t spine on foam roller

Health and Fitness
A. Three sets of:
A1. Strict Press x 8 reps, Rest 60 seconds
A2. Side Plank x 30-45 seconds each side, Rest 60 seconds
A3. Weighted Sit up 8-10
B. AMRAP in 6 minutes of:
8 Burpee Box Jump-Overss
8 Push Press
8 Push ups
Rest 2 min, repeat

Classic:
A. Every two minutes, for 16 minutes (8 sets of):
Snatch x2
Build over the course of the eight sets
Suggested Loading for each set – 55%, 60%, 65%, 70%, 75%, 80%, 85%, 90%
B. AMRAP in 6 minutes of:
9 Box Jump-Overs
9 Push Press
9 Ring Dips or Push ups
2min rest, repeat
D. Mobility: Barbell smash quads, calves and shoulders