Class Schedule
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Thursday – 12/7/17

  1. Warm-Up
    1 set:
    Butt Kicks x 50’
    High knee Pillar Skips x 50’
    Straight leg pillar Skips x 50’
    Straight leg and arm bear crawl x 50’ Forward and Backward
    Forearm Smash x 30sec
    Forearm stretch x 30 sec each side
    Banded Front Rack Stretch x 30-60sec
    1 set:
    Theraband Squat @5511 w/ KB in Goblet hold x 8
    Single Leg RDL w/ KB x 8/leg
    Empty Barbell
    2 sets:
    5-8 Clean Grip RDL
    5-8 Hang muscle Cleans
    5-8 Front squats
    5-8 strict press’s

A. Slow Pull Clean Cluster; build to a tough 1.1.1 in 8 sets.

B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
6 Hang Squat Cleans (135/95 lbs)
12 Box Jumps (24″/20″) – step down