REGULAR Class

"Cindy"
20 min AMRAP
5 PullUps
10 PushUps
15 AirSquats 

Power and Strength

A. 5x2 Clean from the Blocks (Just above Knee)+1 Jerk
B. 4x3 DipSquats 110-120% of 1RM
C. 4x5 BackSquat @85%
D. Emom 5 min: 3 MuscleUps+1xME Double Unders
E. 4 Rounds
30sec ME Row
30sec ME PowerClean 80kg
30sec ME Row
90sec Rest

REGULAR Class

For Time:
20 KettleBell Lunges

then 3 Rounds of:
100m Overhead KettleBell Walk R
100m Overhead KettleBell Walk L
20 Kettlebell Swings

then:

20 KettleBell Lunges

Power and Strength

A. 5x2 Snatch from the Blocks (Just above Knee)
B. 3x5 SnatchGrip PushPress AHAP
C. 3x3 Snatch 1st Pulls@110-120% of 1RM
D. 3x MaxEffort Chest2Bar PullUps
E. 5x500 Row

A. HangSnatch
Int/Adv 2-2-2-2-2-2
Beg. for form: HangMuscleSnatch

B. CoreWork, 6 Rounds for Quality:
30s PlankHold
15 AbMat SitUps

REGULAR Class

A. SkillWork
OverheadSquat
Int/Adv TempoSquats 2/2/2 sec
Beg for perfect Form Sets of 3

B. "Nancy"
5 Rounds for Time
400m RUN
15 Squats 45/35kg

POWER and STRENGTH

A. 15min to establish 1RM Snatch
B. 15 min to establish 1RM Clean and Jerk
C. 15 min to establish 3RM FrontSquat

D. Open Workout 11.4
10 min AMRAP:

60 Bar facing Burpees
30 OverheadSquats 60kg
10 MuscleUps

REGULAR Class

For total Time:

Run 1600m
3 min Rest
Run 1200m
2min Rest
Run 800m
1min Rest
Run 400m

POWER and STRENGTH

A. 5x4 touch and go PowerClean and PushJerk to a MAX 4RM
B. 5x4 Jerk Balance to a MAX 4RM
C. 4x5 FloorPress to a MAX 5RM
D. 20min AMRAP
10 Chest to Bar PullUps
20 KettleBell Box StepUps 24kg
Row 500m