Monday 7 July 2025 (15:30 first class)

Warm-up
2x
10/8 Cal Bike

8 Air Squats

5 Walker + Push-up

8 Box step ups

2x (Bar)

6 Hang Power Clean

6 Push press

6 Front squat

S&T
Every 2 minutes (6 rounds)
Complex:
1 Squat Clean + 1 Front Squat + 1 Jerk
*work up in weight

Workout
15:00 AMRAP

12-10-8-6-4

Back Rack Alt Lunge (60/40)
Box Jump Overs
-into-

Max Clean + Jerk (60/40) for remainder of 15 minutes