Flash
Friday, June 21st, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Stiff Leg Deadlifts
10 Minutes
3 Reps Stiff Leg Deadlifts
*Rest 2-3 Minutes between hard sets
10 Minutes
3 Reps Stiff Leg Deadlifts
*Rest 2-3 Minutes between hard sets
WOD
Workout Format
Every 30 Seconds x 20 Rounds (10 Minutes)
Competitive
1 Squat Clean (135/95)
Performance
1 Squat Clean (95/65)
Lifestyle
1 Squat Clean
Notes
Round 1
200M Run
15 Barbell Good Morning
10 Barbell High Pulls
Round 2
200M Run
15 Empty Stiff Leg Deadlift
10 Muscle Cleans
-Into-
Clean
6 Deadlift-Shrugs With Empty Barbell.
6 Deadlift-High Pulls With Empty Barbell.
6 Power Cleans With Empty Barbell.
6 Squat Cleans With Empty Barbell.
200M Run
15 Barbell Good Morning
10 Barbell High Pulls
Round 2
200M Run
15 Empty Stiff Leg Deadlift
10 Muscle Cleans
-Into-
Clean
6 Deadlift-Shrugs With Empty Barbell.
6 Deadlift-High Pulls With Empty Barbell.
6 Power Cleans With Empty Barbell.
6 Squat Cleans With Empty Barbell.