Pre Class Warm up:
Plank
3 x 60sec
In Class Warm Up:
3 Rounds ea Human Rack
10 Thrusters (empty bar)
10 Front Rack Lunges
10 Push Presses
Part 1:
A) 4X3 UB Push Jerks (rest 90 sec)
B) 1XME UB Push Jerks @ 95% of max triple from (A)
Part 2:
Climb the Ladder for 15min
3 SDHP (95/63)
3 Push Press (95/63)
6,6
9,9
12,12…