A. Warmup

3:00 Jump Rope
Arm Circles Big To Small To Big Both Ways
Overhead Claps
Thoracic Bridges Both Ways
10 Inchworms

B. Push Press

3 Sets Of Tempo Work Using Your 1RM
1×10 @40% X133
1×10 @50% X133
1×10 @60% X133

*Do Not Exceed 60%


75 Power Snatches (75/55 lbs)

Rest 3:00 Then 2 Rounds Of

Perform The Following For Mastery  (Not Timed)
10 Ring Dips (Scale As Needed)
10 Ring Rows (Scale As Needed)
10 V Ups

NOTE: Coaches to read all coach’s notes prior to class

Hey There! Quick Question For You...

Who Should Be Doing This Workout With You?