AM Class/RKC Prep

AM Class/RKC Prep

Z-Neural 1, Swings, DL, Halos for warmup...

w/ 24kg
3 Cleans Left + 3 Presses Left + 3 Rows Left
3 Cleans Right + 3 Presses Right + 3 Rows right
3 Double Swings
2 Cleans Left + 2 Presses Left + 1 Rows Left
2 Cleans Right + 2 Presses Right + 1 Rows right
3 Double Swings
1 Cleans Left + 1 Presses Left + 1 Rows Left
1 Cleans Right + 1 Presses Right + 1 Rows right
3 Double Swings
Repeat 3x
(I missed last set of 1's while instructing)

rest 1min
10reps each, no rest:
Swing Left
Swing Right
Hot Potato
High Pull Left
High Pull Right
Snatch/Swing Left
Snatch/Swing Right
Hot Potato
HTH Swing
Hot Potato

rest

High Plank :30
Fist to Face Plank :30
Up/downs :30
Bicycle Crunches :30
5 Pumps

rest

10reps each, no rest:
Slingshot
Goblet Squat
Slingshot
Goblet Press
Slingshot
Goblet Squat + Press
Slingshot

rest

5reps each, no rest:
Swing Left
Swing Right
Hot Potato
High Pull Left
High Pull Right
Snatch/Swing Left
Snatch/Swing Right
Hot Potato
HTH Swing
Hot Potato

:40:20 Swings for 5 min