Indy WarmUp: Row 500m, barbell on hips squat hold (accumulate 1 min), 20 leg swings, foam roll thoracic to lumbar spine, medball lay with arms spread to open up shoulders/t-spine
Class Warmup: EMOMx8
10 OH squat with empty barbell
10 Russian KB Swings (heavy)
5 Sotts press with empty barbell
10 Good Mornings with empty barbell
After each movement, do normal stretching with remaining time within that minute (arm swings, twist outs, quad pulls, etc)
Strength: E1.5MOMx8
3 Snatch Balance with 2 second pause at the bottom. Start at 65% of OHS max and build by feel
LeanFit: Alt E1.5MOM- run 200m, 20 medball slams
"Sacrifice"
3 Rounds for Time- 16 Min Cap
6 Hang Clusters (135/95)
30 Double Unders
12 Deadlifts (135/95)
30 Double Unders
20/15 Cal Cash-out (machine of your choice)
Time ends when you finish your calories. If all machines are taken you can perform 20 burpees or run 400m.
FrameWork: Scale weight as needed. 75 singles
LeanFit: 20 cal buy in, 6 dumbbell thrusters, 50 single unders, 12 dumbbell deadlifts, 50 single unders
