Thursday, July 4th, 2024 – Flash Class

Warm Up

General Warm-up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

-Into-

5 Deadlift-Shrugs With PVC
5 Deadlift-High Pulls With PVC
5 Hang Muscle Cleans With PVC
5 Hang Power Cleans With PVC
5 Muscle Clean With PVC
5 Power Cleans With PVC

Strength

Power Clean ~ 10 Minutes

3-4 Sets X 2 Reps Build up to Your Working Weight
Rest 30-60 Seconds

6 Sets X 2 Reps @ Working Weight (@ a Difficulty of 6-8/10)
Rest 30-90 Seconds

Box Jumps ~ 10 Minutes

3 Sets X 2 Reps (Build Height to a Comfortable but High Jump for You) / Rest 30-60 Seconds
5 Sets X 2 Reps (@ the Final Height of Your Warm-up Sets) / Rest 30-90 Seconds

WOD

3 Rounds