Thursday - 11/16/17

CLASS PROGRAM

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

Below knee hang snatch + OHS

(1+2)

B.) AMRAP 8

1 hang snatch

3 cal row

2 hang snatch

6 cal row

3hang snatch

9 cal row

4/12, 5/15..... etc

RX: 115/75 

RX+ : 155/105

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C.) strength 

Clean n jerks from blocks

7 lifts between 66-80%

Clean from knee blocks + hip hang clean + jerk

Strict press - speed

14setsX1reps @ 65%

D.) Accessory

4x10 KB 1 arm sotts press (R+L)

4 rounds

ME standing banded curnches

ME Hand stand shoulder taps

E.) Conditioning

3 rounds  @ 75%

1 minute : ME cal AD 

1 minute : rest

1 minute : Burpees

2 minutes : rest