Please note, due to work obligations, Michelle has to cancel her classes for the time being
We are hoping to have her back soon
Warm up
1 minute double under practice
Burgenor warm up
1 minute double under practice
Strength
Power snatchor clean-Build a heavy 2
Conditioning
7 rounds
Even minute-40 second max double/ single unders
Odd minute-1 power snatch/clean + 10 v ups
Accessory
Snatch grip deadlift-3x3 asap
Snatch balance/ drop 3x2
Scott's press 3x1
Warm up 1 minute row Then 3 rounds 5/5 single leg romanian deadlifts 5/5 split squats Then 5 Clean pulls Strength Power cleen Build a heavy 2 Conditioning For time 15-12-9-6-3 Strict pull ups Cal bike
Warm up 1 minute plank 10 rear delt flys 100 meter run 10 hand release push ups 100 meter run Strength Bench press-Build a heavy 4 Then 3x2 Conditioning ABA A-3 rounds for time (3 minute cap) 6 strict
Warm up 2 minute row 1 minute bike 30/30 second side plank Strength Back squat-Build a heavy 6 Then Back squat 3x3 Conditioning 10 Rounds For Time 9 cal row 7 burpees 5/5 pistol squats
