Tuesday - 1/2/18

2 weeks out from wodapalooza. 

lower volume, higher intensity. The taper begins. 

CLASS PROGRAM

3 rounds of DT

12 Deadlift @ 155/105

9 Hang clean

6 jerks

—

800m run

— 

3 rounds

3 squat snatches @ 155/105

12 strict HSPU

— 

600m run

— 

3 rounds

60 double unders

6 bar muscle up

———————— 

B.) Strength

Snatch  - 90 second clock, 11 sets

3 position snatch

floor + below the knee + above the knee @ 50-65% 

Dead stop front squat

10x3 @ 50-65% of clean 

C.) Conditioning

400m sled pull 110/70

1600m run

- 3 min rest

400m vest run

1600m run

D.) accessory  

3x10 reverse hyper

3x15 quad extension

3x10 banded support pistol squat

3x15 medall toss ghd situp