WU Coach Lead 0:00-10:00
BACKBONE 10:00-30:00
"Snatch + OH Squat"
3+3 @ 45% (Warm-up)
3+3 @ 55% (Warm-up)
3+3 @ 65%
3+3 @ 75%
2+2 @ 85%
1+1 @ 90%
1+1 @ 95%
*** The Ladder begins at 65%. When you are done
with your first set, you should only take :20 seconds to add
weight on the bar and begin your next set IMMEDIATELY!!!
If the class is full, Partner up and perform one rep at a time.
BATTLE 30:00-55:00
"Partner AMRAP15"
30 Heavy Wall Ball (30/20)
20 High Box Jumps (30/24)
10 Bar Muscle Ups / SC. Jumping BMU
***One Partner works at a time, share reps and break
them up however you wish.
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