1. Warm-up
Floss Quads just above Knee
Then
4 Steady Rounds
10 Light Kettlebell Thrusters
20 Calorie Row
2A. Strength
Back Squat
5×5 @60%
2B. Strength
DB Bench Press
Neutral Grip
5×10
Heavier than last time.
3. Conditioning
AMRAP 20 Minutes
6 Power Cleans 225/155lbs
3 Rope Climbs
Run 800m
Optional After class on your own time
4a. Gymnastics Accessory
Horizontal Ring Rows
6×12
Rest as needed between sets.
4b. Strength Accessory
Muscle Snatch
5×10
Touch and Go
Heavier than last time
Rest as needed between sets.
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