“Just remember, somewhere, a little Chinese girl is warming up with your max.” – Jim Conroy, Olympic Weightlifting Coach


All levels class

Back Squat

4 sets of 5 reps

@ 32X1 Tempo

 

-THEN-

 

7 min AMRAP

8x HRPU

10X Power Cleans @ 95/65

-rest 2 min

6 min AMRAP

5x Power Snatches

8x Barrier Burpees

-rest 2 min

2 min AMRAP

Double Unders


Master’s Class

Strength

BTN Press

5 sets of 3 reps

 

Conditioning

90 sec Max Sit Ups

-rest 90 seconds

90 sec Double/ Single Unders

-rest 90 sec

90 sec Walking Lunges w/ weight overhead

-rest 90 sec

2 Rounds