HAPPY EASTER! Classes are on their normal schedule.

PART I: WARM-UP

2 Minute Assault Bike, Row or Jump Rope

8 Minutes of General Movement Flow & Hip & Shoulder Mobility

PART II: AEROBIC CONDITIONING

A. 2 Rounds Led By A Coach

1 Minute Steady State Bike/Row
1 Minute Tempo Pull-ups @21X2
1 Minute Tempo Barbell, Kettlebell or Dumbbell Overhead Squat/Front Squat/Back Squat @3331
Rest 1 Minute

B. 2 Rounds Led By A Coach

1 Minute Steady State Bike/Row
1 Minute L or Tuck Hang
1 Minute Tempo Barbell, Kettlebell or Dumbbell Push Press/Push Jerk @13X5
Rest 1 Minute

C. 2 Rounds Led By A Coach

1 Minute Jump Rope
1 Minute Tempo Dip or Push-up @12X3
1 Minute Tempo Barbell, Kettlebell or Dumbbell Deadlift @ 3213
Rest 1 Minute

*Rest 3 Minutes Between Sets

PART III: CONDITIONING

4 to 6 Rounds For Time

10 Ring Swings or 10 Beat Swings
5 to 10 Burpees or Burpee No-Pushups

PART IV: STRETCH

or

OLYMPIC WOD

WARM-UP: 10 Minute Movement Flow and Mobility

Then, Barbell Warmup with an empty barbell or very little weight.

PART I: Every Minute For 5 Minutes

BEG: 3 – 4 Pause Front Squats
ADV: 2 – 3 1 & 1/4 Front Squats

PART II:

BEG: Every 90″ For 9 Minutes (6 Sets) 1 Halting Hang Clean + 1 Jerk Dip + 1 Split Jerk
ADV: Every 2 Minutes For 10 Minutes (5 Sets) 1 Halting Squat Clean + 1 Jerk Dip + 1 Split Jerk

PART III: Every 2 Minutes For 8 Minutes (4 Sets)

BEG: 1.1 Squat Clean & Jerk
ADV: 1.1 + 1 Squat Clean Double & Jerk

PART IV: “Big Clean Complex”

3 Working Sets For Max Load
High Hang Clean + Hang Clean + Push Press
High Hang Clean + Hang Clean + Push Jerk
High Hang Clean + Hang Clean + Split Jerk