Workout
10 min AirDyne @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×10 Dislocate
2×10 OHS @ PVC
Then:
Snatch+ OHS Combo @ 115#
1 every 30sec for 10 min
Then:
Snatch Work:
3x 115#
3x 135#
1x 145#
Then:
4×4 OHS @ 185#
Rest 3-4 min between sets
Then:
300sec Ring Support
Then Later:
4x 1000m Row @ sub 1:45/500m Pace
Rest 2 min between sets
Then:
4x 250m Row @ sub 1:30/500m Pace
Rest 2 min between sets
Then:
4x 100m Row @ sub 1:20/500m Pace
Rest 2 min between sets
Then:
Cool Down

Participant: Ryan, Snatch, OHS, Row (3:25/3:25/3:25/3:20) (:44/:44/:44/:44) (:17/:17/:17/:17)

Workout
10 min AirDyne @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
Then:
3×5 DL @ 50% (120#)
Rest 60 seconds between sets
3×4 DL @ 60% (140#)
Rest 60 seconds between sets
3×3 DL @ 70% (165#)
Rest 90 seconds between sets
2×2 DL @ 80% (185#)
Rest 2 min between sets
6×1 DL @ 90% (210#)
Rest 3-4 min between sets
Then:
Cool Down

Participant: Annie, DL

Workout
10 min AirDyne @ easy pace
Then:
3×5 Wall Squat
3×10 Squat
3×5 Goblet Squat
Then:
7x DBL KB Clean @ 24kg+
5x Jerk+
2 min Row >550m Pace+
2 min rest
3 rounds
Then:
5 min Intermission
Then:
10x Goblet Squat @ 32kg+
2 min AirDyne >50cal Pace+
2 min rest
3 rounds
Then:
Cool Down

Participant: Steve, C&J/Row (559m,534m,522m) GS/AD (44cal,37cal,38cal)

Workout
10 min @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
Then:
2x(30/30) Push Press, rest OH
2 sets, 60 seconds rest
Then:
Work up to a heavy Push Press
Then:
“JonesCrawl”
Push Press @ 65#+
Burpee Pull up
20-10 reps of each
Then:
1 min “All out” Sprint
Then:
Cool Down

Participant: John, Push Press (105#), JonesCrawl (5:00), AD (40 calories)

The kettlebell Clean & Jerk is a great full body movement.  It’s a safe and easy movement to teach with kettlebells.