STRENGTH & CONDITIONING CLASSES

Warmup
400 meter row or 500m row
Active Stretching & mobility as a group

Strength

20 minutes to work up to as heavy as possible with great form

1 Squat Snatch + 3 OHS

Conditioning

AMRAP 10

10 OHS 115/75 (Rx+ 135/95)

30 DU

Extra Credit

1) AMRAP 15

10 – 20 – 30 – 40

Row Calories

Bike Calories

2) Snatch

2 position pause pull

Below knee > Power Position > Explosive Triple Extension

2 x 3 @ 65%

2 x 2 @ 70%, 75%

2  x 1 @ 80%, 85%