Team Training

Main Class:
A. Warm-Up
500m Row
+
30 KB Swings
+
Barbell Complex I x 3

Conditioning:
5 Power Snatch EMOM x 6 at 115/75

Stregnth:
Back Squat – 5 x 6-8 reps at 60-75% 1RM, building within that range

WOD:
3 person teams
Whole Thing for Time:
Part 1:
4 Rounds – performed by all athletes at the same time
10 AM. KB Swings
10 Goblet Squats
10 Burpees
+
Part 2:
Chipper, performed one athlete working at a time, 1 bar for single gender teams, 2 bars for mixed
20 Power Snatch – 115/75
30 Thruster
40 Back Squat
50 Shoulder to Overhead
40 Back Squat
30 Thruster
20 Power Snatch
+
Part 3
Partner Relay, 3 rounds each
20 Tuck Jumps
15 Push Ups
10 Air Squats

HAVE FUN!!!

Beginners Class
Same as main class, weights reduced