OLYMPIC Lifting Class @ 6:15pm

Dynamic Warm-Up – Mobility Prepare  for..

Test: L 30 sec/ R 30 sec Planking “Bird Dog”In the Plank position 30 sec L arm R leg switch at 30 sec

Primer:
Coaches choice

A.WOD: 
5 Minute AMRAP     (Alternate Bar & Ring MU every rd for variety of movement and big classes)
2 Muscle ups Rings or Bar *Scale as needed per athletes progression
5/4 Strict Chin ups
5 Burpees
Rest 3 Minutes

5 Minute AMRAP
2 Muscle ups
5 Deadlifts 185/125 155/113 135/93
5 Bar hopping burpee
Rest 3 Minutes

5 Minute AMRAP
2 Muscle ups
5 Hang Power Cleans 135/93 115/73 95/55
5 Bar hopping burpees
Rest 3 Minutes

5 Minute AMRAP
2 Muscle ups
5  Push Presses 95/63 75/55 55/35
5 Bar hopping Burpees


Team Cool down 70-100 V-Ups every 10. Do 1  30 sec Mobility static holds each, Coaches choice. 5-7 min

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