All Levels:

 

A. Back squat

1x8 @ 55%

3x8 @60%

*** Do the sets every 2:30 mins. ***

 

B.  EMOM 6 min.

8 Weighted good mornings

*** Move slow ***

 

C. 3 Rounds of: 

1 min max cal bike / row /ski

1 min max DU's

1 min Rest

then, 3 rounds of:

min max cal bike/row/ski

1 min Jumps over the box

1 min Rest

*** Count all the reps and add them together. ***

 

Advanced Class:

 

A. Back squat

1x8 @ 55%

3x8 @60%

*** Do the sets every 2:30 mins. ***

 

B.  EMOM 6 min.

8 Weighted good mornings

*** Move slow ***

 

C. 3x3 Negative muscle-ups (banded when needed)

 

D. 4 Rounds for time:

3 Muscle-ups / bar muscle-ups / C2Bs

3 Power snatches 110/75 lbs

2 Muscle-ups / bar muscle-ups / C2Bs

2 Power snatches 

1  Muscle-up / bar muscle-up / C2B

1 Power snatch