Movement Warm-up Set 

2 x Sets NFT

10 x Good morning stretch with PVC 

10 x Kettlebell Deadlifts  

10 x Medball Slams 

2 x <-> Skipping (shoot for maximal height!) 

Take an additional 5 minutes to work on any Mobility issues  

A.  Deadlift – 5 x 3 w/2-3 minute rest (increase weight each set)  

B.  EMOM (Every minute on the minute) for 10 minutes Perform: 

3 x Deadlifts @ Heavy but doable weight 

10 x Bar facing burpees  

OLYMPIC WEIGHT LIFTING CLASS 

1.  Front Squat – 3 x 3 “warm up to the weight, 3 x 3 should be a set weight” 

2.  Snatch – Perform – 5-8 singles “do a weight that you won’t miss!  Focus on Technique 

3.  Clean & Jerk – 5-8 singles “same as the snatches” 

4.  Shoulder Press – 3 x 5 “Progressive Loading”  

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