1 March 2016 1 March 2016
Tuesday 1 March 2016 '1 March 2016'

maddie1. Warm-up (done in class)
3 SLOW rounds
20 Lateral squats
15 Alternating light KB snatch
10 Ring dips – Focus on external rotation of the shoulder (turn thumbs out, to open palm)

2. Strength
Front squat 4×4 – Begin at 80% then adjust based on feel – Rest 2 minutes between sets

3. Met-Con (20 min cap)
5 Rounds
5 Burpee muscle-ups/burpee chest to bar/burpee pullup
20/15 Calorie row

4. Extra
12-9-6-3
Deadlift 315/205lbs
Front squat 225/145lbs
Squat snatch 135/95lbs
Rest 1 minute after each set (12 of each movement, rest, 9 of each movement, rest, etc)
Set up three separate bars and tear through them as fast as possible each round.

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