Wednesday 7/05/2017

CLASS PROGRAM

A.) clean and jerk complex

clean pull + clean + front squat + jerk

(2+2+2+2)  x 5 @ 70-80%

*on a 3 minute clock

B.)  TABATA 

4 min (20on10off) each of

•squats - with a plate 45/35

•burpees - to a plate

AV PROGRAM

C.) OLY

Clean n jerk

3 @ 86% 

D.) Gymnastics  

10 rounds

(s)HSPU, every :45 sec hit your target working set

E.) conditioning

8 rounds

20 cal row

24' hs walk (hands start behind line and end behind line. Must be completed unbroken or start over. Scaled : break as needed)

F.) accessory

4 rounds

14 GHD situp w/ medball 14/10

14 step ups w/medball OH 24/20" (7/7) 

28 Russian twists w/medball (feet up, put ball OH full extension every rep)

14 one arm ring row w/ 3 sec hold (7/7)