Tuesday - 12/19/17

CLASS PROGRAM

A.) AMRAP 10

5 T2B

8 burpee box overs 24/20”

12 DB snatch 55/35

10 T2B

8 burpee box over

12 DB snatch

15 T2B

8 burpee box over

12 DB snatch

20 T2B

8 burpee box over

12 DB snatch

25 T2B.... 

continue until AMRAP is complete, adding 5 T2B per round

score is total reps completed. 

B.) 2 minutes Max distance :

Sled pull 300/200

Completed in 50’ increments

——————— 

C.) strength

EMOM 10

Above knee Hang snatch + OHS (2+2) @ 48-58%

•Dead stop front squat (blocks or rack, starting at bottom position of front squat)

8setsX2reps @ 60% of clean

D.) Accessory movement conditioning

•6 rounds - moving with purpose

8 hang DB squat snatch

4 seated box jumps box jumps @ 36”/28”

- 1 min rest -

•8 rounds - every 90 secs complete

3 sumo DL @ 40-50% of DL (speed reps)

14 GHD situps

 E.) Accessory

4 rounds, complex

7-10 hip hang muscle snatch

7-10 drop snatch balance

7-10 sotts press

4 rounds

30 standing banded crunches

20 landmine core sways

50 plank shoulder taps