Friday - 9/1/17

CLASS PROGRAM

A.) WZA 16 sprint - 8 min cap

21 calories on AirDyne

15 Hang Snatch 95/65

9 bar facing burpees

15 snatch 95/65

21 calories on AirDyne

B.) 4 rounds - KettleBell complex

10 - one arm KB swing

10 - KB CnJ

10 - OH lunge

5 - broad jumps

C.) OPTIONAL STRONGMAN WORK

Yoke Carry

40ft as heavy as possible

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D.) STRENGTH

back squat

- work up to a heavy single

Box squat

1-1-1-1-1

E.) ACCESSORY -

4 rounds

10 - speed sumo DL

5 - seated box jump

15 - lying weighted leg raise

10 - 1 leg ME broad jump (5/5)