Before your class starts, complete the following:
Every 2 minutes for 5 rounds
Row 10 calories
10 Ball Slams, 50/40
Masters row 8 calories and slam 40/30 for 8 reps.
Please complete this before your class starts and not after or wait till the next day.
2.
Five rounds, each for time:
100/70 DB Snatches, 8, 12, or 16 reps
Rest 90 seconds
Pick one rep scheme and stick with it. I'm looking for speed and power. You should be able to complete under a minute. Don't fool yourself. If you're not ready for 16, don't pick that scheme.
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