A. Warm Up
2 rounds
1 min lunges
1 min Spider man lunges
1 min row/ski
(optional for big class) 1 min air squats
A2. Activation
3 rounds
10 Pallof Press /side
10 dbell row /side - heavy on a bench
10 Band Pull aparts
B. Elizabeth
21-15-9
Clean 60kg/40kg (any style)
Ring Dip/Ring push up/push up
C. Strength Complex
4 sets - build to a max complex
1 Strict Press
2 Push Press
3 Push Jerk
Rest 2-3 min
D. Cool Down