Wednesday - 11/22/17

CLASS PROGRAM

A.)0:00-10:00

AMRAP 10

 BUY IN : 30 Deadlifts 

30 HSPU

30 box jumps

RX+: 275/185, strictHSPU, 30/24” 

RX :  225/155, kippingHS, 24/20”

B.)10:00-20:00

Max out complex:

Clean + below knee hang clean + above knee hang clean (1+1+1)

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C.) strength

Snatch

7 lifts between 66-86%

Push jerk from blocks/rack

-heavy triple

Strict press - speed

12setsX3reps @ 50%

D.) Accessory

4x15 (R+L) KB hang clean n strict press

4 rounds

ME standing banded curnches

ME Hand stand hip taps

E.) Conditioning - 

Swimming

50m

1 min rest

100m

2 min rest

200m  

3 min rest

300m

4 min rest

400m