Before Class
Get warm
Squat Preparation
Class warm-up
10 Hip Bridge
5 Bird Dog each side
5 Narrow Grip OHS with 3 sec pause
3 sets
Weightlifting
A1. 5 Slow clean pull; 2 sets
A2. 5 Slow pull clean; 2 sets
A3. 5 Power Clean + Jerk; 2 sets
B. EMOM 10: Power Clean + Jerk @ 75% 1RM
Strength
Deadlift; 10 reps; 3 sets; Add 5-10kg from last week
Midline
Loaded feet elevated FLR; 20 sec; 4 sets
50 Side plank dips, Left
50 Side plank dips, Right
