“Manic Monday”*

15 Burpees-Over-Bar

…then…

3 rounds of:

3 Strict Pull-ups

6 Power Snatches (135/93)

9 Barbell Push-ups

…then…

100 Double Unders

…then…

4 rounds of:

4 Chest-2-Bar Pull-ups

8 Squat Cleans (205/133)

12 Alternating Goblet Lunges (70/45)

…then…

15 Burpees-Over-Bar

 

For Time

*At three random times, a whistle will blow, stop where you are and perform as a class a 1:00 low-plank hold (elbows). Time starts when all class members are in plank.

 

Flexibility/Mobility:

Side Straddle – 2:00/side

Middle Straddle – 2:00

Butterfly – 2:00

Pike stretch – 2:00

 

 

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