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
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