Thursday - 9/28/17

CLASS PROGRAM

A.) 7 rounds - ascending in weight

Every 2 mins hit Complex

Snatch + OHS

(1+2)

B.) 3 rounds

AMRAP 4

600m run

ME burpee box over

Rnd 1 (30/24”)

Rnd 2 (24/20”)

Rnd 3 (no box)

4 min rest

If run plans to take longer than 2:30, scale run to 400m

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C.) OLY

Clean n Jerk

Heavy double - from shin high blocks

D.) EXPLOSIVE

10 standing attempts to hit seated high box jump

E.) BALANCE

Max distance - stone hop

(Use 50lbs slam ball to stand on, and see how far you can move other slam ball away to jump onto and stick landing)

F.) GYMNASTICS

4 rounds

1 min HS hold

-15 seconds rest

30 seconds ME DU

-15 seconds rest

30 seconds ME t2b

30 seconds rest

E.) shoulder / lat / posterior

Mobility prep for chipper qualifier on Saturday.

-10 minutes myofascial release on each group

-5 minute band activity on each group

-4 minute stretch on each group