MONDAY

Strength/Practise:

12min EMOM 1) 3 x squat cleans + 1 x thrusters @ 80% of 1RM thruster 2) 5-10 x weight'd dips 3) 1-2 x strict rope climb

Conditioning:

Amrap 9min

5ea x KB snatch

5 strict Deficit HSPU or walk ups

10m goblet lunge

Big kahuna - post class training extras

RX - Row 3 x 500m w 2min recovery boys @140-1.45 Girls @1.50-1.55 Scale boys @ 1.50-2min Girls @

2min-2.10