Monday

CLASS PROGRAM

A.) Work up to heavy set of 3 - Strict Press off the floor

 

B.) 3 rounds for time  :

12 clean n Jerks 135/95

16 HSPU

20 pull-ups  

200m run

 

————————— 

C.) Strength  

 

Bench  

5x3@80% 

barbell row

5x3@80% of snatch

 

D.) 4 rounds for time

 

10 strict dips w/ 35/25 DB

10 strict chin-ups w/ DB

200m suitcase/OH carry *alternate rounds 

 

E.) 3 rounds  

Every 4 minutes: 

50 double unders, straight into

ME UB 25’ HS walk W/ upside down turnarounds 

 

score = total UB distance

 

F.) Spend 15 mins Lax ball on shoulders /Lats

IMAGE.JPG