Monday - 8/28/17

CLASS PROGRAM

A.) back squat

5x1@85% 

B.) AMRAP 9

12 thrusters 95/65

12 burpee over bar

24 double unders

*if you complete 4 rounds in under 9 mins, complete as many clusters as possible with barbell. 

RX+ : 95/65, 115/75, 135/95, 155/105, ME185/125

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OLY

C.) snatch

3x1@ 80-85% 

2x1@ 85-90% 

(work down doubles) 

2x2@ 75-70% 

2x2@70-65% 

D.) bar at knee high blocks

4sets x 2reps @ 65%

E.) Halting pull complex

(2 secs at knee + 2 secs at power position, shoulders over bar at waist + extension) 

3reps x 5 sets @ 50% of snatch

F.) snatch grip barbell row

5sets x 7 reps @ 50% of snatch

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G.) GYMNASTICS

- lower mobility work

- 25 reps on R+L halting Pistol complex

pistol squat + 1/2 rep + Pistol + plate jump

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H.) Accessory

4 rounds

20 cal ski erg

20 thomas taps

:30 sec L-sit

- :90sec rest -

focus on quick transitions and stepping right into L-sit