Friday - 12/22/17

CLASS PROGRAM

A.) Overhead squat

-heavy set of 2- 

B.) 12 min cap

Buy in : 40/30 cal AD

—3 rounds

20 back rack lunges 135/95

4 rope climbs

——————— 

C.) strength

•Deadlift

- moderate set of 2

(an easy make with no drag on final lift)

•above knee hang snatch

2repsX10sets @ ascending in weight, on a 90sec clock

•Back squat

4x10 @ 50-60%

D.) accessory

3x15 reverse hyper

3x15 cable ham string curl

3x15 quad extension

3x15 one legged glute bridge

3x10 Straddle leg raises

E.) strongman + conditioning

4 rounds

20 stone/sandbag lunges 100/80

10 stone/bag squats

100m stone/bag carry

-2min rest