We had a few newcomers in class so we briefly went over the mechanics of your good ol’ bodyweight squat. From there we went into the warm-up.
The second portion of the warm-up consisted of medicine ball cleans progressions:
Deadlift -> Deadlift + shrug -> Shrug & drop -> Actual medicine ball clean
Each person did 10 reps at each progression.
AND since we went over the progression you know what that means…
Workout: Complete 6 rounds of the following for time:
100 rope skips
10 medicine ball cleans
10 box jumps
Everyone was put in teams of two. The gents were assigned the 35lb dbs for the thrusters and the 20lb ball for the cleans. The ladies had 20~15lbs for the thrusters and either a 12lb ball or the 8lb ball for the cleans.
Additional work: Plank hold!
Two sets of 75second holds as icing on the cake.