9:00am All Levels Class
A. 8 Sets: Power Clean x 1
Build to heavy.
B. 5 Rounds:
200m DB Farmers Carry
20 Pushups with Hands on DB
10 DB Push Jerks
*All with same DB set
11:30am Greiman Going Away Workout
In teams of two, both partners working at the same time, perform the following for time. Each partner must complete all reps at each station before the team can move on to the next station.
Station 1: P1 – 1600m run, P2 –2000m row
Station 2: P1 – 40 DB OHS (50/35), P2 – Power cleans (75% max, 100ft)
Station 3: P1 – 35 Box Jumps (24/20), P2 – Broad Jump (100m)
Station 4: P1 – 30 Burpees, P2 – KB swings (24/16, 200ft)
Station 5: P1 – 25 T2B, P2 – DB Lunges (100m)
Station 6: P1 – 800m run, P2 – 1000m row
Distance for Power Cleans and KB swings are determined by measuring weight path. Divide total distance to be completed by the distance of your weight path to determine the reps you must complete.