30 Cals
2 Rounds
10 Down dog push ups
:20 Side plank e/s
:10 Pullup bar dead hang
then..,
2 Rounds
with Empty bar
5 Strict press :3 neg
10 BB Deadlift row :3 neg
15 BB Floor press :3neg
30 Burpees
Then..,
EMOM x 4min.
3 Hang Power Snatch
EMOM x 4min.
3 Power Snatch From The Floor
Rest 90sec. (Get Ready For Cleans)
EMOM x 4min.
3 Hang Power Clean
EMOM x 4min.
3 Power Clean From The Floor
Then..,
Deadlift:
Set 1: 15 rep
Set 2 12 reps
Set 3: 10 reps
Set 4: 8 reps
Set 5: 8 reps
All sets are performed woth a :3 neg
2min rest btw sets
Then..
Row/Bike till the end of class
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