If you show up early to class you are welcome to stretch or mobilize to prepare your body. Please do not start on the warm up by yourself. We will make you start over. We need everyone to be working on the same thing together.
If you show up to class late we
understand. Please do your burpees (1 per minute late) and then start
on the warm up off to the side. It will be up to the trainer but you may
be able to shorten the warm up with their permission. Please try to be
on time. Thank you.
Barbell Conditioning
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 60% every 40 seconds (this set is 8 mins)
B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 60% every 40 seconds (this set is 8 mins)
C. At the 24:00
Complete 4 rounds for time of:
15 unbroken Thrusters, 95/65
Conditioning
Run 400m
21-15-9:
KBS, 70/53
OHS, 115/80
