Thursday - 12/14/17 Upper speed

CLASS PROGRAM  

A.)  7 rounds, every 2 mins ascending in weight

 Hi hang clean + jerk

(2+2) @ max

B.) 3 rounds - for max reps

30on/30off

-Ring dips

-box jump overs

-pushpress

-situps

RX: 115/75, 24/20” 

RX+ : 155/105, 30/24”, GHD situps

Scaled : 95/65, box dips

——————— 

C.) Strict press + push jerk

(3+3) x 7 @ 50-60% of strict press

D.) accessory

3 rounds - speed reps

13 DB strict press @ light

straight into

13 DB bench press @ light

8 rounds - every 75 seconds

W/ a weight vest:

4 burpees

6 strict dips

8 Toes 2 Bar

E.) Conditioning + Gymnastics

5 rounds

20 cal AD

50’ HS walk

16 russian KB swing 53/35

-90 sec rest

F.) mobilize something tight.