Tuesday - 10/10/17

CLASS PROGRAM

A.) back squat

 - heavy set of 3

looking to beat your triple from 3 weeks ago

B.) 3 rounds for time

18 toes 2 bar

40’ DB OH lunge 55/35

12 DB power cleans 55/35

40’ foot broad jump

———— 

C.) strength

Clean DL - heavy set of 3

D.) Accessory - posterior

4” defecit RDL + hi hang hi pulls

(3+3) x 5 @ 30-40% of made triple max

3x12 weighted back extension

2xME back extension

3x 10 good morning

E.) Accessory -4 rounds

15 weighted GHD sit-ups (heavy as possible)

ME dead hang

F.) Conditioning  + Gymnastics

4 rounds

20 cal ski

3 half L-sit rope climb, from floor

15 SDLHP 55/35

10 top support ring leg raises

- rest as needed between rounds