Try this one

JM plus 10 BW squats, 10 BW Sumos & 10 BW Boot strappers
10 Bear squats, 10 Bicycles in down dog,
5 pump & pry, 5/5 closed chain elbow circles & 5 dive bombers
Hip flexor stretch

Arm bar
5 mins light GUs
3/3-light OH WMs
3/3 halos
5/5-sling shot
5/5-knee sling shot
5/5-figure 8s
5/5-figure 8 to catch

2x10-uneven swings (two bells of different weight, one in each hand)
2x10-/10-side-step swings (one bell, tap feet to one side 10x, then the other)
2x10-alternating hands swing (one bell, switch hands at the top of each swing)
2x10/10-one-hand swings (one bell, swing R 10x, then switch to swing L 10x)
2x10-heavy swings (two hand swing a bell one size heavier than last set)
2x10-heavier swing (two-hand swing a bell one size heavier than last set)
rest & repeat one more time through

2x3/3-MP (one clean, three presses in a row on each side)
2x3/3-alternating renegade row, alt ren row holds, or double bent row
2x3/3-1 leg deadlift
2x3/3-front squat (clean bell to one side for 3 reps in a row, then the other for 3)
rest & repeat one more time through

JM (3 reps each of 3 of your favorite drills)
Frog
hip flexor stretch

Final Wednesday night Freebie Class

We had a brand new face tonight, so it was back to the drawing board for everyone! A solid review of the basics never hurt anyone.

• Mirror Image Swing drill
• about 10 two-hand swings
• Lying hip bridge drill
• about 10 two-hand swings
• Face-the-wall squats
• about 10 two-hand swings
• vertical jump drill
• about 10 two-hand swings

for my old hats (while the newer students & I worked on more swings):
8/8; 6/6; 5/5; 4/4; 3/3; 2/2; 1/1-snatch

• Breaking down the get-up, step-by-step, with no bell, once through on each side
• Working the get-up straight through 3x on each side, switching sides after each rep; the seasoned students with a bell, newer without.

10/8/6/4/3/2/1-sumo DL
superset with
10/8/6/4/3/2/1-two-hand swing

For the new students:
3/3; 2/2; 1/1-press
superset with
3;2;1 goblet squat (front squat with holding the bell by the horns

seasoned students:
5/5; 4/4; 3/3; 2/2; 1/1-C&P
superset with
5/4/3/2/1-goblet squat