Personal Warmup: 50/40 cal on any machine at moderate pace. Crossover symmetry activation or 10 banded pull downs, presses, pull-aparts. Smash hip and hip flexor and lacrosse ball scap and pec areas.
Class Primer: 3 rounds-6 min cap
10 cal or 200m run, 5 empty barbell thrusters, 5 hang power snatches, 5 overhead squats
Technique: E1.5MOMx8
2 Power Snatches plus 1 Squat Snatch, drop and reset for every pull. Start around 70% of your lower number PR (squat or power) and build every TWO sets by 5%.
LeanFit: Alt E1.5MOM. Max cal on any machine first interval, rest second interval. These should be 95% plus efforts.
"Keep Counting"
17 Min AMRAP*
1 Toe-to-Bar
2 Deadlift (135/85)
3 Hand Release Push Ups
*Next round you will do 4 Toes-to-Bar, 5 Deadlifts, 6 HR Push-ups. then 7-8-9, 10-11-12, and so on. Score is last full set you completed plus any additional reps of the following set. ie i finish with 35 deadlifts and go 12 out of the 36 HR Push-ups. My score is 35+12.
FrameWork: Scale toes to bar to high leg raises or medball setups (20/14). Scale weight on deadlift if needed. Snake push-ups if needed
LeanFit: 1 AbMat Situp, 2 Cal Row, 3 DB Push-Press (keep these rather light). Count and score as explained above.