WARM UP
5 min of joint prep
A. Learn the QM and QM gallop (take about 5 min for this. Get the class to about 80% efficiency. It doesn't have to be perfect at this point.
B1. QM gallop in a big circle x 1 rotation each direction
B2. 30 -60 sec passive hang followed immediately by a more challenging progression
B3. OHS with as narrow a grip as possible x 10 reps x 2 sets
B4. 1 set of 10 reps of y l and w.
A. Back Squats @ 30x1 x 3-5 reps (go up only if you hit 5 reps).
B. 3 Rounds for Time
Run 400 meters
Power clean and jerk x 10 85/135 lbs
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