Tuesday, August 6th, 2024 – Flash Class

Warm Up

General Warm-up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

-Into-

8 Snatch Deadlift-Shrugs With Pvc.
8 Snatch Deadlift-High Pulls With Pvc.
8 Hang Muscle Snatch With Pvc
8 Hang Power Snatch With Pvc
8 Muscle Snatch to Squat With Pvc
12 Power Snatch to Overhead Squat With Pvc

-Into-

8 Deadlift-Shrugs With Pvc.
8 Deadlift-High Pulls With Pvc.
8 Hang Muscle Cleans With Pvc
8 Hang Power Cleans With Pvc
8 Muscle Clean to Squat With Pvc
12 Power Cleans to Front Squat With Pvc

Strength

Snatch

Take 5 Minutes to Build up to a Moderate Weight

-into-

Clean and Jerk

Take 5 Minutes to Build up to a Moderate Weight

WOD

Repeat for 20 Minutes