11/14/22

Deadline for bookings is three hours before class begins going forward

Warm up

1 minute plank hold with alternating arm raises

30 second lateral split hold

Then 3 rounds

10 hand release push ups

10 5/5 single arm kb deadlifts

Strength

Bench press-Build a heavy 6

Conditioning A-B-A

A-3 minute cap

9/9 6/6 3/3

Db snatches 50/35

B-Every other minute x 5rounds

3 bench presses

50/50 m front rack carry 50/35

20 second squat hold

Accessory

3x15/15 landline presses

3x15 db rows

3xmax decline push ups

3x15 hammer curls

Oly wod

Emom10

2 snatch jerks