Monday 7/10/2017

Class Program

A.  Olympic Lifting  

Snatch + OHS 

(2+2)x7@60% 

B.  WOD  

 "Nancy" 

5 rounds

400m Run

15 OHS 95/65

AV Program  

C.  Olympic Lifting  

Snatch 

3@88% 

Snatch Pull 

3@115% 

D.  Gymnastics 

Posted on www.hypegymnastics.com 

E.  Conditioning  

W/ a partner: 

800m SB shoulder carry 150/100

800m Sled Push 70/35

F.   Metcon

AMRAP 9

8 DB Deadlifts 55/35

4 DB Power Cleans 55/35

12 GHDSU

G.   Accessory Work 

Isometrics  

Comete 4 rounds of each movement for :30 to 1:00.  

1.  Pull-up

2.  L-Sit

3.  Handstand(wall facing)

4.  Ring Support