Warm-Up (10 Minutes Before Class On Your Own):
1 Air Squats
1 rep max strict shoulder press
2 min max reps strict shoulder press
*Trainer will scale CAT Four further if needed. CAT will match for Conditioning. Trainers, make sure athletes stay in the same CAT for both Strength and Conditioning.
18 Min AMRAP:
30 Wall Balls 25/20#
10 Hang Cleans (full squat) 190/135#
30 Wall Balls 20/14#
10 Hang Cleans (full squat) 135/95#
10 Hang Cleans (full squat) 95/65#
200 M Run
15 Wall Balls 14/10#
5 Hang Cleans (full squat using Barbell or Wall ball) 65/45# 14/10#
20 AB Mat Sit-ups
*Trainer will scale CAT Four further if needed. If you cannot do all the movements prescribed in a CAT, you may not move up to the next CAT. If you can do 3 out of 4 of the movements prescribed you can move up and scale (if needed) iton the next CAT. You must do the CAT as prescribed. You cannot change movements or weights to different CAT’S.