Monday 6/12/2017

A.) CLASS PROGRAM

Strength-

 Snatch + OHS

(2+7)x7@43% of OHS

MetCon-

12 sHSPU

15 Back Squats 115/75

20 Burpee Over Bar

9 sHSPU

18 Front Squats 115/75

20 Burpee Over Bar

6 sHSPU

21 OHS 115/75

20 Burpee Over Bar

RX+: 165/110

sdHSPU 6"/4"

AV program-

B.  Strength / Olympic Lifting 

Snatch 

3@78%

Snatch Pull 

3@103% 

C.  Gymnastics  

Posted on www.hypegymnastics.com 

D.  Running  

3 rounds

400m

600m

800m

*Rest 1:00 between intervals and 3:00 between rounds. Athletes should keep all intervals within :02 - :05 in each round.  

E.  Odd Object Work

4 rounds x4:00

20 GHDSU

1:00 D Ball Bear Hug 150/100

F.  Accessory Work  

5x10 Seated good mornings

5x10 Seated DB Press

5x10 KB Single leg RDL

5x10 Double KB Windmill