Flash
Tuesday, August 6th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
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
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
Workout Format
Repeat for 20 Minutes
Competitive
4 Minutes @ a Hard Pace Cardio of Choice
1 Minute @ a Easy Pace Cardio of Choice
1 Minute @ a Easy Pace Cardio of Choice
Performance
4 Minutes @ a Hard Pace Cardio of Choice
1 Minute @ a Easy Pace Cardio of Choice
1 Minute @ a Easy Pace Cardio of Choice
Lifestyle
4 Minutes @ a Hard Pace Cardio of Choice
1 Minute @ a Easy Pace Cardio of Choice
1 Minute @ a Easy Pace Cardio of Choice
Notes
-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
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