Thursday - 11/09/17

Class program 

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

Halt @ knee 3 seconds + Clean + jerk

(1+1+2)

B.) AMRAP 13

13 jerks 165/110

7 burpee over bar

19 hang clean

7 burpee over bar

26 deadlift  

7 burpee over bar

——————— 

C.) strength

Snatch from blocks

7 lifts between 66-80%

Snatch from knee blocks + hip hang snatch

Strict press - speed

12setsX2reps @ 55%

D.) Gymnastics  - 321 HSPU skills

6 sets

tempo parallette HSPU : 2-6 reps @ (50X1) 

3 rounds

Min 1 : push-up plank

Min 2 : ME plank shoulder taps

Min 3 : rest

min 4 : HS hold (on wall) 

Min 5 : ME Thomas taps (choice on or off wall)

Min : 6 rest

D.) Accessory

4x(10+5) BTN snatch strict press sotts press

4xME Banded face pulls

4 rounds

all right then all left

10 DB row@ heavy

10 DB shoulder press @ heavy

E.)  conditioning

5 rounds

30 seconds  : ME calorie row

30 seconds : rest

30 seconds : ME air dyne 

90 seconds : rest