8.12.19 Last week of Kids Class!!

A. Warm Up

3 Rounds NFT

12/10 cal row

10 seated wide stance good mornings

30 second single leg hip thrust isometric/leg

B. Strength

Segmented Clean Deadlift

3131; 5,5,4,4;

*TEMPO – 3 seconds on the way up stands for 3 x 1sec pauses as demonstrated in the video. For the lowering phase do not pause, just lower in 3 seconds.

**Pauses here are essential, take note your beginning stance, it should NOT look like you are squatting!!

C. WOD

6 Rounds for time

10 Alt Dumbbell Snatches 50/35

Run 200m

-rest 1 minute-

*try to build pace each round

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