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Warm Up: 3 min bike or run 3 laps
Then 3x
15 squats
5 burpees
-then
Mobility
30s Pigeon Stretch R/L
30s Lat Stretch or Planche Seal
Skill: 3 sets
30s on/30s x 4 min
Touch n go power cleans
Rest 1 min
Set 1: 95/65 or 135/95
Set 2: greater than or equal to set 1
Set 3: greater than or equal to set 2
Workout: 12 min AMRAP
24 alternating DB snatch 50/35
48 double unders
T1: scale as needed
T2: as written
Extra Work:
Cannonball Shoulders
50 rear delt raises
50 side lateral raises
50 front raises
50 presses
Use between 5 and 10 lbs in each hand and do this all as strict as possible and as quickly as you can.