Monday - 11/06/17

CLASS PROGRAM

A.) Bench Press

- Heavy set of 2

B.) 3 rounds for time -  16 min cap 

12 DB Clean 70/50 

50m suitcase carry

8 burpee DB over box 24/20” 

50m suitcase carry

12 DB clean

* 2 mins rest after each round

**one DB, cleans need to be alternating

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C.) Olympic Lifting

- Snatch + Hang snatch (1+1) x 15sets @ 67% on a 60 second clock

- Clean hi pull + Halt off floor 2 sec + Clean + Push Jerk (1+ 1 + 1 + 1 ) x 10 @ 67% @ 60sec clock

D.) Strength accessory

3 rounds - drop sets

10 DB bench heavy

10 DB bench moderate

10 DB bench light

3 x 15 DB Hex Press (DB heads touch entire time, from center of chest parallel, to lockout perpendicular)

3xME banded tricep pulldowns

3 rounds

ME ring row (feet on box)

ME box dips

E.) OLY accessory

3 x 10 snatch grip barbell row, from GHD machine

3 x 10 reverse DB fly, from GHD machine

F.) Gymnastics - 321 HSPU

get upside down! This is off best set ever completed.

1 set @ 95 % of ME

1 set @ 85% of ME

1 set @ 75% of ME