A) Strength:
Strength Circuit 20min
5 Pull-ups strict/weighted (option to work on kipping tech)
8 Weighted Pushups
8 Light OH Squats for quality
4 Ring Dips
Rest 2mins
B) Conditioning:
AMRAP 10min:
12 S2OH 45/30kg
12 Box Jumps 24/20"
12 Thrusters 45/30kg
12 Box Jumps24/20"
12 Front Squats 45/30kg
Barbell Class: (4:15pm)
Snatch from hi-hip up to 5RM :
set at -5%
and -10%
Deadlift up to 10RM:
set at-5%
and -10%
Pull ups (Weighted):
3×10
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