Saturday: Powerlifting for Pups at AK CrossFit. 764 Miami Cir NE #208, Atlanta, GA 30324. Lifting will go from 8 until about 4 PM. 

Level Tests: Dates are posted on the events page and sign up is open in Mind Body. Turn up.

Warmup

Jump Rope 3 Minutes
Hip Mobility Series
10 Downdog Push-ups

Alternate with a partner:
3 sets
5 Hurdle Hops

Lift

A.
(15 minutes)

Levels 3/4
10 Min E2MOM
3 Hang Power Cleans (75% OR add 2-5%)

Level 2
Hang Power Clean Practice

Levels 0/1
5 x 20
Heavy Kettlebell Swings

 

B.
(10 Minutes)

Level 2-4
3 x 3
Deadlifts (80%)

Level 0/1
5 x 3
Double KB Sumo Deadlifts

 

Conditioning

Alternate with a partner:

A.
3 Rounds (9 minutes total)

Explosive Complex:
30 sec each for max reps
Box Jumps
Hang Power Cleans (lighter than E2MOM weight)
Burpees

Level 0-2
Sub KB swings for HPC

B.
3 Rounds (6 minutes total)

60 sec Double KB Rack Walk
60 sec rest