Thursday - 11/02/17

CLASS PROGRAM

A.) 7 rounds, Every 2 mins complete complex ascending in weight

snatch + hang snatch +(drop and reset) snatch 

(1+1+1)

B.)  For time -

400m sled pull 180/120

——————————— 

C.) Strength

Clean n jerk from blocks

7 lifts between 66-80%

hang clean  + jerk + clean from blocks + jerk

Strict press - speed

12setsX3reps @ 45%

D.) OLY Accessory

4x5 drop snatch @ light

3x10 sotts press @ light

E.) Strength Accessory  

3x10 Barbell row @ heavy

4x12 Alternating DB strict press (each arm) 

4x15 side raises

4x20 Russian twist

E.) Conditioning 

3 rounds

22 KB swing 53/35

33 cal AD

22 burpees