Pre Class Warm up - (potentially enough time for this to be involved in the class)
50 cal Assault bike
Gym length crab walk
10 Banded Pull throughs
Skill Warm up -
KB Warm up
6 TGU 6 GOBlet squat
6 Thruster each side
6 single arm swings each side
6 Cleans each side
6 snatch each side
6 OHS each side
Strength -
Mad Cow DL week 4
Accessory 1-
3 rounds of
10 Heavy double KB Frontal plane Lunges
10 Heavy double kb Front rack Box Step ups
Accessory 2 -
10 Deficit Sumo double KB DL (heavy)
10 Sand bag or Double kb Front squats slow eccentric fast up (HEAVY)