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Essentials:
A.
12 Sets
Deadlift x 3 reps 67%
On the Min
Rest 10min
B.
15min AMRAP
Kettlebell Swing x 15 reps
Plank on Elbows x 30 sec
Fitness:
A.
12 Sets
Power Clean x 1 reps 80%
On the Min
Rest 10min
B.
15min AMRAP
Kettlebell Swing x 15 reps 55/35
Plank on Elbows x 30 sec
Performance:
A.
Power Clean
Build to a tough Single in 12min
Rest 10min
B.
For Time:
Hang Power Clean x 30 reps 225/145
Pistol Squats x 50 Alternating Reps
Ski Erg x 2K
*If more than 1 person to a class then use the rower*
+
Competitor Session 2:
15min AMRAP
UB Kettlebell Swings x 15 reps 55/35
UB Hollow Body x 30sec
