Thursday - 10/12/17

CLASS PROGRAM

A.) clean n jerk complex - no dropping

Hang clean + jerk + Hang clean + jerk

- work up to heavy

B.)14 min AMRAP

24 HSPU

24 Hang clean 135/95

24 Box jump 24/20”

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C.) strength

snatch off knee hi blocks + Hang snatch 

- work up to heavy

Strict press

- heavy set of 3

D.) gymnastics  

EOMOM

- build to max defecit strict HSPU set of 3

E.) Conditioning

3 rounds

100m sled pull 180/120

450m run

-3 mins rest

F.) ACCESSORY

3x iron scap program on crossover symmetry

- shoulder maintenance w/lax ball