Flash
Thursday, July 25th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
WOD
Workout Format
10-8-6-8-10
Competitive
Power Snatch (115/80)
Power Clean and Jerk (115/80)
Rest 30 Seconds
Power Clean and Jerk (115/80)
Rest 30 Seconds
Performance
Power Snatch (95/65)
Power Clean and Jerk (95/65)
Rest 30 Seconds
Power Clean and Jerk (95/65)
Rest 30 Seconds
Lifestyle
Power Muscle Snatch
Power Muscle Clean and Press
Rest 30 Seconds
Power Muscle Clean and Press
Rest 30 Seconds
Notes
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
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