• Barbell Clean and Press

1. Tabata Squats, :20/:10 x 8
2. Tabata Sit Ups, :30/:15 x 6
3. Clean and Press, 6 min
4. Kettlebell Deadlifts / Pull Ups, 1 min each x 2 (target 10 - 15 reps ea min)

• Barbell High-Pull

1. Pull Ups
2. Dumbbell Thrusters
3. Dumbbell Deadlifts
4. Interval row
5. Kettlebell Snatches

• Kettlebell Snatches

1. Run (800m)
2. Push Ups, 30
3. Wall Ball Intervals
4. Kettlebell Snatches
5. V-Reps, 4 min.
6. Row intervals / kettlebell deadlifts

Coach's Notes -

We had a more or less straight ahead workout today with minimal time out for coaching or new concepts. The group is getting more comfortable with the work and tranistioning quickly from station to station.

New Concepts -

• Kettlebell Cleans

Exercises Performed -

1. Run (800m) and sit up circuit
2. Dumbbell knee-raises
3. Walking Lunges
4. Kettlebell cleans

Coach's Notes -

Stephanie and Moe lead the group today.

Exercises Performed -

1. Air squats
2. partner pull ups
3. Kettlebell deadlifts
4. Run (800m)
5. Puah ups

1. 1K row for time
2. Lateral steps
3. Sit ups
4. Push ups
5. Kettlebell deadlifts

1. Wall Ball
2. Push Press
3. Farmer's Walk
4. Partner Air Squats
5. Kettlebell Swings
6. Run
7. Pull Ups

• Metabolic conditioning and energy systems

1. Thrusters, 60 reps
2. Row, 6 minutes
3. Kettlebell Swings, 100
4. Run, 800m