Monday

Class Program

A.) open workout 15.5

27-21-15-9

calorie row

thrusters 95/65

B.) core work accessory

3 rounds - not for time 

20 GHD situps (Rx+ W/ 20/14) 

40 plank touches

30 sec side plank R

30 sec side plank L

——————— 

C.) strength

Snatch hi pull + below knee hang snatch + tempo OHS

(1+1+1)  

7 lifts above 55% 

Back squat

-heavy double

complex 

5 sets:

7 good morning

7 back squat

7 btn snatch press

D.) for time: 

21 axle bar hang snatch 95/65

21 bar facing burpee

21 toes 2 bar

84 double unders

15 axle hang snatch

15 bar facing burpees

15 toes 2 bar

60 double unders

9 axle hang snatch

9 bar facing burpee

9 toes 2 bar

36 double unders

E.) cool down : 

30 cal AD

3 min banded shoulder over head stretch

30 cal AD

2 min couch stretch L

2 min couch stretch R

30 cal AD

2 min raised leg hamstring stretch L

2 min raised leg hamstring stretch R

2 min spread eagle wall stretch