Tuesday, August 13th, 2024 – Flash Class

Warm Up

General Warm-up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

-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

-Into-

10M Run
20M Run
30M Run
40M Run
50M Run X 3 Reps Increasing Intensity

Strength

Clean and Jerk

Take 5 Minutes to Build up to a Moderate Weight
Then Follow the Rep Scheme at That Weight Below

7 Sets X 2 Reps / Rest 60-90 Seconds

WOD

6 Rounds