Tuesday - 10/17/17

CLASS PROGRAM

A.) Back Squat

- Heavy set of 2

B.) 11 minute cap

50 back extensions

40 DB front rack lunges 55/35

30 toes 2 bar

20 DB hang squat cleans 55/35

10 burpee box overs 30/24"

________

C.) Clean deadlift

- heavy set of 2

D.) Accessory - posterior

4” defecit RDL + hang hi pulls

(4+4) x 5 @ 45-55% of made double max

3x10 kang squat

2xME good morning

3x10 goblet step ups (10 right then 10 left)

E.) Accessory -4 rounds

ME hanging weighted medball leg raises 14/10

5 bounding broad jumps off 12" box

- rest as needed

F.) Conditioning  + Gymnastics

3 rounds

200m sled pull 125/85

100m fatman carry 70/55