Monday - 10/30/2017

CLASS PROGRAM

Final WZA qualifier workout!

A.) 2018 WZA Qualifier #7

"DT"

5 Rounds

12 Deadlifts

9 Hang cleans

6 jerks

RX : 135/95

RX+ : 155/105 (Actual benchmark workout weight for leaderboard)

B.) Bench Press 

- Heavy set of 3

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C.) Olympic Lifting

- Snatch + Hang snatch (2+1) x 13sets  @ 60% on a 90 second clock

- Halt at knee 2 sec / no pull + Clean + Push Jerk ( 2 + 1 + 1 ) x 10 @ 60% @ 60sec clock

D.) Strength accessory

3 x 20 DB Bench

3 x 15 DB skull crusher

3 x ME ring dips

E.) OLY accessory 

3 x 10 snatch grip barbell row, from GHD machine

3 x 10 reverse DB fly, from GHD machine

F.) Gymnastics - 321 HSPU

1 set @ 90 % of ME

1 set @ 80% of ME

1 set @ 70% of ME