Conditioning/Core

For 10 Minutes on the Minute

Odd- 12/10 Calorie Row

Even 1- Plank Hold

Even 2- Hollow Rocks

Even 3- Oblique Mountain climbers

Even 4- Bicycle Abs

Even 5- Plank-ups

ADV – 15/12

WOD

“Tabata This”

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

Tabata Interval= 20s work:10s Rest 8x Through

Your score is the sum of the lowest round of each movement

*Olympic Lifting Class 4pm*

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Snatch
1 low hang + 1 full snatch
60%x 1
70%x 1
80%x 1
85%x 2

Strength
5-4-3-2-1 OHS
work up to a 1RM