Monday
Supplemental Power/Strength (Please Arrive 30 Minutes Before Class) Squat Clean 7 x 1 Overhead Squat 5 x 3
Strength
Superset
- 4 x 7 Front Squats
- 4 x 1 Pull Over or Rope Climb
- Every 3 Minutes
Superset
- 4 x 7 Back Squat
- 4 x 1 Bar Muscle Up or Ring Muscle Up
- Every 3 Minutes
Workout of The Day
Every Minute on The Minute (add 2 Burpees until you cannot complete the burpees within the Minute) please post score to comments
- 2 Power Snatches
- 2 Burpees
- 2 Power Snatches
- 4 Burpees
- 2 Power Snatches
- 6 Burpees
- 2 Power Snatches
- 8 Burpees
- 2 Power Snatches
- 10 Burpees
- 2 Power Snatches
- 12 Burpees
- 2 Power Snatches
- 14 Burpees
- 2 Power Snatches
- 16 Burpees
- etc.
