Friday - 11/24/17

CLASS PROGRAM

A.)  2rounds for time - 9 min cap

21 calorie Row 

15 DB snatch 70/50

9 burpee box jump over 30/24”

B.) Plyo speed + accuracy - 

4 minute cap 

10 rounds - for time

Sprint 40’

grab clip from pile

backwards sprint 40’

drop clip in new pile  

(10 barbell clips start in a pile @ 40’ mark, you must sprint to pile, pick up clip, sprint backwards back to start and place clip on cone. Repeat for 10 rounds for time)

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C.) Front squat -

12x3@55% every 60 secs

Clean Pull to knee from 4” deficit +  hi pull

12 sets x (2+2) reps @ 50-55% of Clean DL

D.) posterior accessory

3x12 one legged RDL

3x10 rear foot raised split squat

E.) Strongman

2min ME - 400/300 yoke carry

2min ME - Stone squats 150/100