Wednesday
Hip Clean 8 minute EMOM
Jump Weight Every 2 minutes
Male Rx: 185/205/225/245
Female Rx: 115/125/135/155
Male Scaled: 95/115/125/135
Female Scaled: 55/65/75/85
MetCon
12 minute AMRAP
12 American Swings
12 Single Arm Overhead Lunges
12 T2B
12 Ring Dips / Hang Release Pushups
Accessory Gains (To be done independently outside of class)
4 rounds
8/leg single leg KB deadlift
10-15 GHD / Weighted Situps
AHAFA (as heavy as form allows) on both movements