MOVE FORWARD CLASS

Barbell Complex

WARM UP 
2 rounds
5 deadlifts
5 clean pulls
5 muscle cleans
5 power cleans
5 front squats
5 hang squat cleans

Round 1: Empty Barbell
Round 2: Light Loading

SKILL
In a 15 minute window:
Establish a heavy 3 position clean
1 high hang clean
1 hang clean
1 squat clean

WORKOUT
4 sets
3 Minute AMRAP
5 hang squat cleans 60/42.5kg
30 double unders
10 pistols
2 minutes rest between AMRAPs

GYMNASTICS
CLASS

Handstand Push Up Development Cycle

WARM UP
3 sets
30 second overhead lat stretch on wall
30 second PVC strict press
30 second wall walks
60 seconds rest

SKILL
3 attempts
Max wall facing handstand hold (up to 80% effort)
1 minute rest between attempts
(Each effort should be repeatable)

WORKOUT
5 sets
10 dual dumbbell strict press
5-8 negative handstand push ups
(If confident, you can kip back up between handstand push up reps, or come down from the wall to reset between reps)
2 minutes rest between sets

WEIGHTLIFTING CLASS

Snatch Pull Development Cycle

WARM UP
5 goodmornings
5 snatch deadlifts
5 snatch pulls
5 muscle snatch
5 power snatch
5 overhead squats

Round 1: Empty barbell
Round 2: Light loading

SKILL
Snatch Pulls:
Perform 5 sets of 3 eccentric snatch pulls at 100% Snatch 1RM
(5 second eccentric lowering of the bar)
2 minute rest between sets

WORKOUT
Power Snatch:
Every 30 seconds for 10 rounds
1 power snatch at 72% (2 second pause at the knee)

Rest 2 minutes

Every 30 seconds for 10 rounds
1 power snatch at 82%