Warmup

2X: Jump Rope x 100, 10 steps duck walk, 10 t-push-ups, 10 jump pull-ups, 8 hanging knee raises

All Classes

Hip Flexor Wall Stretch: 2:00 ea. side
Double Under Skills: 5:00

Advanced

5 Rounds For Time
35 double unders
70 flutterkicks
35 squats

Intermediate

3 Rounds For Time
35 double unders (sub 4x singles)
70 flutterkicks
35 squats

Barbell Club

Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1x3
Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1x3
Back Squat - 75% x 2 x 4

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