Warmup
500 m run before class.
Sympathetic Breathing
10 Cat Camel + 20 Mountain Climbers
10 PVC Pass Throughs + 10 Alt Kettlebell Halos
5 Half Kneeling Tuck Shift and Rotate L then R+ 5 Split Jerk
Box Formations

Strength
A. Split Jerk
6 sets of 3
Rest 2 minutes. Find max.
*Newer lifters:  Build to a technically challenging weight.  No failed reps is goal.

B1. Barbell Roll Outs
30X1 tempo
3 sets of 5
No rest.
B2. Front Squats
X0X0 tempo
3 sets of 5
Rest 90 seconds. Find max.
*Newer lifters:  Build to a technically challenging weight.  No failed reps is goal.

Energy System Development
In 3 minutes
Run 200 M
AMQRAP Dual Kettlebell Hang Muscle Clean
Rest 90 seconds.
x3 *80-90% ME

5 minute cooldown.

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