Warmup

2X: Row 200m, 16 lunge w/ twist, 10 push-ups, 10 jump pull-ups, 2 samson stretch

All Classes

Hip Flexor Wall Stretch: 2:00 ea. side
Standig Hamstring Stretch w/band: 1:00 ea side

Advanced

14:00 for rounds @ 15% BW ea arm. If the DBs are set down within a round, client must restart the round. DB can be set down between rounds
7 DB DL
10 DB Pushup Rows
17 DB Lunges

Intermediate

12:00 for rounds @ 10% BW ea arm. If the DBs are set down within a round, client must restart the round. DB can be set down between rounds
7 DB DL
10 DB Pushup Rows
17 DB Lunges

Barbell Club

Power Snatch - 70%x3, 75%x3, 80%x2x4
Power Clean + Power Jerk - 75%x1+1 x 5
Overhead Squat - 80% x 2 x 5
4 sets; no rest:
5 strict pullups
10 alternating KB push press/arm

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