Monday - 9/18/17

CLASS PROGRAM

A.) 2018 WZA qualifier #2

DEATH-BY

2:00

8 burpee over box 24/20”

8 hang snatch 115/80

8 thruster

…. If you complete the round in 2 minutes, wait until two minutes is up and then repeat. Repeat  this process as long as possible until you cannot complete the reps within the allotted time.

B.) Bench - speed work

10x3@ 45% every 45 seconds

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C.) OLY

Hang Snatch - speed

3repsX8sets @ 55% EMOM

Hang Clean n Jerk - speed

3x8 @ 55% EMOM

D.) GYMNASTICS

Core Complex - program written @ www.HYPEgymnastics.com

E.) CONDITIONING

Rowing - for quality

6 rounds

250m @ 70% pace

10 max effort pulls

90 seconds rest

F.) Accessory - Upper

4 rounds

8 Snatch grip row

12 reverse fly

15repsX3sets DB bench

15repsX3sets OH tricep extension

15repsX3sets DB strict press