Monday - 12/18/17

CLASS PROGRAM 

A.) Push Press

-Heavy Set of 2

B.) “Helen” 

3 rounds for time :

400m run

21 KB swings 53/35

12 pullups

—————————— 

C.) strength

Bench

- heavy pause set of 2

- 2xME @ 45%

Above knee hang clean + push jerk+ split jerk

(2+1+1) x 10 @ 55-58% , on a 60sec clock

D.) Accessory

3 rounds

10 Underhand Barbell row @ heavy

ME Dips

3 rounds

5 Weighted pushups @ heavy

ME ring rows

E.) Gymnastics + conditioning

3 rounds

10 hspu @ 4” defecit

20 cal ski

8 strict C2B

1 legless rope climb

- 2 min rest -

F.) Conditioning

3200m run

400m run in reverse

400m run