Flash
Wednesday, October 4th, 2023 – Flash Class
General Warm-Up
2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
Conditioning Warm-up
With Coach Using a Pvc Then With the Empty Bar
2 Rounds
3 Muscle Clean
3 Hang Clean
3 Push Jerk
3 Front Squats
Rest 30 Seconds
-Into-
1 Round
12 Deadlift @ Workout Weight
9 Hang Power Cleans @ Workout Weight
6 Push Jerks @ Workout Weight
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
Conditioning Warm-up
With Coach Using a Pvc Then With the Empty Bar
2 Rounds
3 Muscle Clean
3 Hang Clean
3 Push Jerk
3 Front Squats
Rest 30 Seconds
-Into-
1 Round
12 Deadlift @ Workout Weight
9 Hang Power Cleans @ Workout Weight
6 Push Jerks @ Workout Weight
WOD
Competitive
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Performance
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Lifestyle
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
9 Hang Power Cleans
6 Push Jerks
Notes
5 Rounds for Time