Macro – Extended Conditioning Emphasis – Week 7 of 12

Micro – Carry Emphasis – Week 3 of 4

WOD:

1) 0:00 – 20:00 – Class Review and Warm-up:

• A – Review of Programming and Class Flow

• B – Warm-up – 7 minute AMRAP:

  •  100m Run

  • 10 Air Squats

  • 5/side Dumbbell Suit-Case Deadlift

• C – Movement specific review/instruction – Dumbbell Power Clean + Thruster

• D – Athlete setup for first working set

The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class.

2) 20:00 – 60:00 – AQAP:

800m Run

Then…10 rounds of…

6 Dumbbell Thrusters

12 Dumbbell Hang Power Cleans

50 Single-unders

Then…

800m Run

Scale as needed.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE