“..I can take it. The tougher it gets, the cooler I get.” -Richard M. Nixon


All levels class

Skill

Power Snatch

3×3

 

Deadlift

5x@70%

5x@75%

Max reps @ 80%

 

-THEN-

Pull Ups

Wallballs

21-15-9

+3x Burpees EMOTM

10 min Cap

-THEN-

@ the 10 min mark

3 min Max Double Unders

 


 

 

Master’s Class

10 min Pull Up work

 

60 sec Wallballs

60 sec Sit Ups

60 sec AirDyne

-rest 2 min

2 rounds

 

-5 min rest

 

60 sec KB Swing

60 sec Push Ups

60 sec AirDyne

-rest 2 min

2 rounds

 

-5 min rest

 

60 sec Ball Slams

60 sec Step ups

60 sec Burpees

-rest 2 min

2 rounds