Flash
Monday, September 23rd, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-Up
6 Deadlift-Shrugs
6 Deadlift-High Pulls
6 Hang Muscle Cleans
6 Hang Power Cleans
6 Muscle Cleans
6 Power Cleans to Front Squat
2 Rounds:
1 Minute Air Squats
1 Minute Plank Outs
6 Deadlift-Shrugs
6 Deadlift-High Pulls
6 Hang Muscle Cleans
6 Hang Power Cleans
6 Muscle Cleans
6 Power Cleans to Front Squat
2 Rounds:
1 Minute Air Squats
1 Minute Plank Outs
WOD
Workout Format
5 Rounds, for Time
Competitive
5 Hang Cleans (135/95)
10 Burpees Over Bar
Rest 60 Seconds
10 Burpees Over Bar
Rest 60 Seconds
Performance
5 Hang Cleans (95/65)
10 Burpees Over Bar
Rest 60 Seconds
10 Burpees Over Bar
Rest 60 Seconds
Lifestyle
5 Hang Cleans
10 Elevated Burpees
Rest 60 Seconds
10 Elevated Burpees
Rest 60 Seconds