Monday 6/19/2017

Class Program  

A.  Olympic Lifting  

Snatch + OHS 

(3+6)x7@46% 

B.  WOD  

2 rounds - 12:00 cap

8 Bar MU

10 dHSPU 8"/6" 

12 Burpee to Plate 8"/6" 

14 DB Squat Snatch 55/35

3:00 REST

AV Program  

C.  Olympic Lifting  

Snatch 

3@81%

Snatch Pull 

3@106% 

D.  Running  

4-3-2-1 Middle distance intervals 

4x400m

3x600m

2x800m

1x1000m

*1:30 Rest between each interval. 3:00 Rest after each round. Goal is to keep splits within :05 during each round.  

E.  Gymnastics  

Posted on www.hypegymnastics.com 

F.   Odd Object Conditioning 

5 rounds x 3:00

1:00 DB Bear hug hold 150/100

2 Peg board ascents 

G.  Accessory Work

5x10 Sumo Good Mornings

5x10 Barbell Lunges  

5x20 Back Ext

5x10 Single leg max height step ups