Monday 8 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 2:00 (6 Rounds)
Complex: 1 Squat Clean + 1 Front Squat + 1 Jerk
*Work up in weight

Workout

Every 2:30 (5 rounds)
5 Clusters (60/40) Scaling: Power clean + Thruster/DB variation
7 Lat Burpee over bar Scaling: Box push-up + box jump/step-up