A:
6-6-6-6-6-6 Shoulder Press
6 sets of 10 DB Good Mornings
Start a new round of both exercises every 2:30min.
B:
5 Rounds for time
400m Run
12 Power Satches
10 Box Jumps Over
8 Burpee Pull ups
Time Cap: 20min
Level 1: 30/20kg
Level 2: 42.5/30kg
Level 3: 60/42.5kg
ADVANCED CLASS
"OPEN 15.1"
AMRAP 9min:
15 toes-to-bars
10 Deadlifts
5 Snatches
RX= 52/34kg
straight into:
1 rep max clean & jerk"
Timecap: 6min