Back

REGULAR CLASS:
1. Back Squat
4×3 @70%

2. With a Running Clock
5:00 Burpee Box Jump Overs
Rest 5:00
4:00 10 m shuttle runs (One foot over the line each way. 10m = 1 rep)
Rest 4:00
3:00 Power Cleans 155/105
Rest 3:00
2:00 Wall Balls 20#/14#
Rest 2:00
1:00 Max Pull ups
L2: 135/95
L1: 95/65 or less. Banded PU or modified as coach sees fit.

MASTERS:
1. Snatch Position Work
2. 5×1 Power Snatch + OHS
3. 5×2 Snatch grip DL
4. WOD
Row 500m
10 OHS
Row 250
5 OHS

ENDURANCE:
5 RFT:
800 m run
50’ DB Walking Lunge
10 DB Snatch (alternating arms)