Complex 1
(PVC, 15#, 35#)
3 Rounds
5 Hip Snatch + 5 Snatch + OH Squat + Drop Snatch
Complex 2
(15#, 35#, 45#)
2 Rounds
5 Behind the Neck Jerks + 5 Push Jerks + 5 Thrusters
Complex 3
(35#, 63#, 95#)
5 Sets
Deadlift to knees + 3 second pause + Clean + Front Squat
Conditioning
“Sword Fight”
3 Rounds
Station 1: 400m Farmers Carry
Station 2: Max Calorie Row
*Class divides into 2 teams. The 2 teams start on opposing stations. When station 1 returns, switch.
Score is max calories rowed over 3 rounds.
10:30 Sweat Class
22 minute AMRAP
600 m Run or Row
25 Wall Balls
10 Pull-ups
50 Double Unders
