Warmup
500 m run before class.
Sympathetic Breathing
10 PVC Pass Throughs + 10 Alt Kettlebell Halos
10 PVC Bent Over Lat Stretch + 10 Scapula Barbell Rows
5 Bretzel L R + 3×3 Cycles of Barbell Deadlift Stretch + 3 Clean and Jerk or 5 Hang Clean
Box Formations

Strength
Option 1
A. Clean and Jerk
5 sets of 2+1
Rest 90 seconds. Build, but not to maximal.
Option 2
A. Hang Clean from above the knee
5 sets of 3
Rest 90 seconds. Build but not to maximal.
Both Options

B1. Strict Knees to Elbow; 31X2
3 sets of 5
Rest 30 seconds.
B2. Farmer’s Carry
3 sets of 40 meters
Rest 90 seconds.

Energy System Development
20-16-12
Alternating Single Arm Kettlebell Clean to Thruster
*After each round, 200 m run.
*80-90% ME.