Oly Work
Hip Clean Consistency Conga Line
8 minutes to accumulate 8 singles
Male Rx 185 lbs
Female Rx 125 lbs
Male Scaled 95 lbs
Female Scaled 65 lbs
MetCon
Retest of 2/7/18
Every 3 minutes for 5 rounds
Unbroken Interval Challenge
10 DB Power Clean
10 DB Walking Lunges
10 DB Thrusters
10 Toes to Bar
Perform each round as fast as possible and unbroken. Any broken sets = 8 burpees after final round.
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