Monday 1 September 2025 (first class 15:30)

Warm-up
2x

10 Ring rows

10s Squat hold

10 Air Squat
10 PVC PT
10 PVC GM
10 Hang power clean (bar)
10 Front Squat (bar)
10 Push press (bar)

S&T
Every 1:30 (4 rounds)

3-3-3-2-2
Push press
*Work up in weight

Then
Rest 3 minutes (2 intervals)
Then
Every 1:30 (4 Rounds)
Complex: Squat Clean + 2 Front Squats
*Work up in weight

Workout

21-15-9
Thruster 43/30

Pull-up