A) Warm up to working weight for overhead squats, then-
4 sets/super set:
4 OHS- climbing (scale to front squats)
2 Rope climbs
10m Heavy sled push (heavy, but not so heavy it stops)
B) “Helen”
3 Rounds for time:
400m Run
21 Kb Swings @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg
12 Pull ups
-15min cap-
C) Tabata:
Hang squat clean thrusters @L1=30kg/21kg – L2=40kg/28kg – L3=50kg/35kg
(Bar is not to touch the ground once the tabata starts, it does not finish until “AFTER” the final 10 sec rest. You can rest the bar at the hip, front rack, back rack or over head just not the floor. Every drop= 10 burpees for the entire class after the tabata. Which is “AFTER” the final 10 sec rest…. just want to make sure you got 🙂 )
