2nd set of classes

HARD CHARGERS:
Warmup - 50 pushups, 50 Double Unders (or scaled to alternating one foot)

Skillset - Cleans, specifically focusing on the shrug within the movement. Work on hang cleans with a full squat and power cleans from the floor. First with PVC, then with 45# bar.

WOD - Modified Fight Gone Bad, 3 rounds
Jump & touch ring with both hands
Box Jumps 24"
Heavy Bag to overhead 65lbs
Wallball
SDHP 45lb bar

For 5 minutes, switching movement on the minute, 2 minutes rest between round. Jump & touch ring with both hands, ring at 12" above fingertips when standing on toes. Heavy bag rep must be with bag balanced above head, elbows locked, full hip extension.

G0 GETTERS:
Warmup (easy pace)-
5 minutes of 30s jump rope, 30s pushups
5 minutes of 30s air squat, 30s hang power snatch w/PVC (feet must leave ground)

Skillset - Deadlift form work, scaling weight appropriately for each person

Team WOD -
10 minutes of 20 situps while partner does max burpees, aiming for best cumulative burpees