Tuesday

CLASS PROGRAM

A.)  Front squat

3x3@75-85% 

 

B.) for time :

 

100 Double unders

25 Thruster 95/65

25 T2B  

60 Double unders  

15 Thruster

15 T2B

 

———————— 

C.) Strength

 

Snatch hi pull + above knee hang snatch + drop, reset + snatch  

(1+1+1) - 6 sets from 70-80% 

 

BTN snatch push press

5x5 @ Athletes choice

 

3 rounds

ME banded straight arm pulldowns

12 DB seal flys

12 goblet Bulgarian split squats

 

D.) 4 rounds - for effort

 

20 ring dips

100ft sled push @ HEAVYAF

200m reverse run

- 2 mins rest

 

E.) for effort

 

75 GHD situps

50 pushups

50 hollow rocks

150 plank shoulder taps

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