Thursday - "Strict Rick" 10/5/17

CLASS PROGRAM

A.) Snatch - 7 rounds, every 2 mins, ascending in weight

Hang snatch + snatch (drop in between) must be hit within 20 seconds

B.) “Ricks 50th - Strict Rick”

50 push-ups

50 lunges 45/35

50 strict pullups

50 thrusters 45/35

50 double unders

1 squat snatch 135/95

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C.) Clean n jerk -

Off hi thigh blocks , hang clean + Jerk + clean + Jerk

D.) Strict press -

-Heavy set of 3

E.) Accessory

3 rounds

1 minute plyo push-ups

1 min rest

1 minute Dball hold 150/100

1 min rest

1 min Double under

1 min rest

F.) GYMNASTICS

15 Slow Muscle Up Negatives

*these should take at least 10s each

Then,

3 rounds

•5 Single Arm 1-1-3 Tempo Ring Rows

•5 Double KD 1-1-3 Tempo High Pulls