Tuesday - 11/14/17

CLASS PROGRAM  

A.) Front Squat

-Heavy set of 1

B.) for time

240’ KB front rack lunge 35/26 (one KB switching arms per 40’, 20’ forward / 20’ reverse)

160 double Unders  

40 KB swing 35/26

————————— 

C.) snatch deadlift

- heavy set of 1

D.) Strength accessory

Snatch grip blocks (knee high Barbell height) HI PULLS

6x3 @ 75% of make

3 rounds

12 Front plate holding curtsy squat (R+L)

ME back extension

E.) accessory

3 rounds

10 max distance side ski jumps

10 max height split squat jumps

3 x 20 DB step ups  (R+L)

75 weighted lying leg raises

Accessory -4 rounds

ME DB presses from back extension position W/ 5lbs/2.5lbs

- rest as needed

F.) Conditioning + gymnastics

3 rounds

15 toes 2 ring  

25 cal AD

20 GHD

40 DU

- 3 mins rest