Warmup

2X: Run 1 lap, 10 steps duck walk, 10 t-push-ups, 10 jump pull-ups, 8 hanging knee raises

All Classes

Hamstring and IT band stretch w/band x 1:00 ea.
Hip Flexor Wall Stretch x 2:00 ea side
 

Advanced and Intermediate

Tabata Intervals: (:20 work, : 10 rest, 4 min ea movement) Log total rep count
Pushups
Squats
Push Ball
Lunges
Compare to 10/31

Barbell Club

Snatch - 75% x 1 x 6
Power Clean & Jerk - 75%x1+1, 80%x1+1, 85%x1+1x3
3 sets; no rest:
10 KB swings (light)
10 KB push press/arm (light)

Comment