9am Class

"25"

25 Back Squat 95#/65#

25 Front Squat

25 OH Squat

25 Press

25 Push Press

25 Push Jerk

25 Deadlift

25 Power Clean

25 Power Snatch

Post total time.

10am Free Class

25 Pull-Ups

25 Renegade Rows 35#/25#

25 Squats

25 KB Swings 53#/35#

50 Walking Lunges

25 Knees to Elbows

25 DB Push Press 35#/25#

25 Pistols

25 Burpee Broad Jumps

Coaching Tips: Scale load and movement to match your current fitness level.  You will use one bar for all movements.  The overhead squat, press and power snatch will be the most difficult.  If you can not perform these movements with the suggested weight, then strip the weight for just these movements.  The other exercises should be manageable at this weight for most of you.  The weight must be taken from the ground, we will not be using racks.