Warmup:
Mash hips, roll quads and lower back. 3x10 hip extensions on ghd machine
Class Primer:
2 rounds- 5 min cap
5 deadlifts (95/65 or keep it light)
5 squat cleans
5 push press
run 100m
Strength: E1.5MOMx8
Squat Cleans
3 reps starting at 65% (build as you go by feel for a heavy single)
3 reps, 3 reps, 2 reps, 2 reps, 1 rep, 1 rep, 1 rep.
"My Destiny"
17 Min AMRAP (two 7 min AMRAPS with 3 min rest between, continue where you left off for 1 score. if you are running when clock goes out, start at the beginning of the next round)
10 Power Snatch (115/85)
10 Back Squat (115/85)
20/15 Cal on any machine. If, and only IF, all machines are taken run 300m (out front, around tom thumb sign to vet sign and back in front)
FrameWork: (Scale weight as needed)
LeanFit: 400m run, 15 box step ups, 15 push ups, 15 air squats.
