Barbell Glute Bridge* x 8 (1 sec pause at top, no miniband this week)
DB Thrusters x 15

No timed sets, cycle between these two exercises for the remaining time in class. If you're resting too long waiting for glute bridge, add 5 reps onto thrusters

Barbell Glute Bridge= Keep neutral spine! Mat folded on your hips.

Strength
E3MOMx3 Back Squat x 6

3 Rounds of:
1:00 Rope Climbs or Strict Pull-ups
1:00 of Hollow Rocks
1:00 Single Unders
1:00 Wallballs (20/14)
1:00 TGUs (alternate arms)
1:00 Rest

• Score = total reps
• Rx+: Legless Rope Climbs

Ring or Bar Muscle-ups:
Rx+: 10 x 2-3, every 60s.
Rx: 8 x 1-3, every 60-90s.

No Muscle-Ups?
1a) 4 sets of Ring Muscle-ups Transitions. Rest 45s
1b) DB Neutral Grip Floor Press: 4 x 6. Rest 45s.
1c) 1-Arm DB Rows: 4 x 8 ea. Rest 45s.

3-5 Rounds for quality;
10/10 barbell side bend
1 min barbell hold. ( banded and Kb's each side)
Box prowler Push 20m

Work in 3's rotate around each.

5x2 (70-85%)

3 Rounds:
20 Hang Power Cleans
20 Front Squats
20 Push Press
Rx – (95/65)

Power Snatch + Squat Snatch

Minutes 1-2 @ 60%
Minutes 3-4 @ 65%
Minutes 5-6 @ 70%
Minutes 7-8 @ 75%
Minutes 9-10 @ 75-80%

Hang Power Snatch + Hang Squat Snatch: 5 x 1 + 1 @50-60%. Rest 90s.

• Rx+: 70% of 1RM Snatch
• Beginner: Work with an empty barbell.

Push press

3 x 70%
3 x 80%
3+ x 90%