WoD class
10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of thrusters 20kg/15kg
Rest 30 seconds
Open season class
Snatch - focus: strong, consistent set up in each position: straight back, hamstrings primed.
Every 90 seconds for 10 minutes
3 position snatch @ 65/65/65/70/70/70/72/72/75/75 % of snatch 1rm
Conditioning:
Focus - cycling high reps with good form and avoiding no reps
"Fight Simulator"
Wall ball shots
10-15-20-25-30-25-20-15-10
*Unbroken Sets!!!! If you drop the WB the set does not count and you must begin again at the start of that set. Rest as needed between rounds
22 minute time cap
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