Class Program 5-11 December

2 Rounds
90sec Machine / Run – increasing intensity
90Ssec Stretch – Stretch Lats / Front rack Mob / Roll Calves
90sec Muscle Clean / Hang Clean / FS / Push Press

A. EMOM 5 Minutes
Pause 3- Position Squat Cleans
Then,
9-7-5-3-1
Unbroken Tng Squat Cleans

B. Push Press
5 @ 62.5%
4 @ 72.5%
3 @ 77.5%
5 @ 67.5%
4 @ 77.5%
3 @ 82.5%

C. 15xAMRAP
20 Weighted Sit Ups
Run 200m
9 Hang Power Clean & Jerks

Into

5xAMRAP
20m Farmers Carry
10 TTB

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20 Banded Squats
10 Banded Good mornings
Pigeon + Couch Stretch
10 into Squat

A. Back Squat 
5×5 @70%

B. 4×8 Good Mornings

C. 4 Sets
10m DB FR Lunge
10m DB Farmer Carry Lunge
Rest as Needed

D. 3 Sets
Max Effort – Sumo RDL into KBS

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20 Rotator Cuffs
20sec Dead hang
20 Muscle Snatches

Accumulate 20 Reps Of Each
Kipps
Db Bent Row
Knee to chest
Db Pull Overs
Ring Row
Hollow Rocks

A. 9-7-5-3-1 Power Snatch TnG

B. Heavy Single Snatch

C. 2 Rounds
20 Toes to Bar
12/9 Calorie
6 Muscle Ups
Rest As needed
6 Muscle Ups
12/9 Calorie Air Bike
20 Toes to Bar
Rest as Needed

D 3 Sets
Min1: 70 Double Unders
Min2: 10 Pull Ups
Min3: 10 Power Snatch
Min4: Rest

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5mins Cap
10 Tempo Push Ups
20 Banded Pull Aparts
10 BB Bench Press
20 DB Bent Rows

A. Bench Press
5×5 @70%

B. 4×10 S/A DB Bent Row + ME Reverse Flys

C. 100-80-60-40-20 Double Unders
20-16-12-8-4 DB Bench Press

D1. 4xME Banded + Weighted Push Ups
D2. 4xME Elevated Inverted Rows

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20 Banded Squats
10 Banded Good mornings
Pigeon + Couch Stretch
10 Tempo Push Ups
20 Banded Pull Aparts
20 DB Bent Rows

Back Squat
3×3 @85%

12xEMOM
Upper:
Floor Press
Bent Row
Farmers Carry / Deadhang

Lower:
RDL
Glute Bridges
Sandbag Carry

AMRAP 17 / Partner
40 Calorie
10 HSPU
60m S-DB OHWL Steps
10 HSPU
80 Wall Balls
10 HSPU