Friday - 9/8/17

IRMA comin. HYPE Normal schedule Friday. Closed Saturday.

Friday

CLASS PROGRAM

A.) 8 min cap

40 cal row

30 KB swing 70/53

20 OH KB lunge (10/10)

10 burpee KB snatch (alternating)

B.) accessory

4 rounds

15 partner lying leg raise push downs

20 straddle side lunge / side squat

10 sumo DL w/ KB

C.) sled strength (or yoke)

Max 40ft push (put yoke in low setting)

——————

D.) OLY

snatch

Light and fast

7x2 @ 55%

CnJ

Light and fast

7x2 @ 55%

Back squat

Speed reps

7x2 @ 40%

Box squat

5x4 @ 40%