La Mesa Workout Blog

LEVEL ONE
“Nine in Ten”
Find your 1RM in each movement in ten minutes. The majority of class time will be comprised of warming up and preparing for each lift.
1. Deadlift
2. Clean
3. Snatch
4. Back Squat
5. Jerk
6. Front Squat
7. Push Press
8. Thruster
9. Overhead Squat
Post load total of all movements.

LEVEL TWO
5 Sets
3 Weighted Bar Dips *AHAP
+
5 Sets
3 Front Squat *AHAP
Post loads.

OLD SCHOOL
5000m Row
* Every 500m get off and do 7 Burpees
* Every 1000m get off and do 25 Squats
Post time.