Warmup

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

All Classes

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

Advanced

15:00 for rounds:

  • 20 Double Unders
  • 15 Squats
  • 10 Pushups
  • 45 Flutter Kicks

Compare to 11/14

Intermediate

12:00 for rounds

  • 20 Double Unders (sub 4x singles)
  • 10 Squats
  • 8 Pushups
  • 25 Flutter Kicks

Barbell Club

Power Snatch - 75%x2, 80%x2, 85%x2x3
Clean & Jerk - 70%x1+1, 75%x1+1x2

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