Monday

CLASS PROGRAM

A.)  Front squat

3x1@ 95% 

 

B.) Front Squat

1 set from the rack for max repetitions : 

Rx : 225/155

INT : 185/125

Sc : 135/95

 

C.) AMRAP 7

20 cleans @ 135/95

20 cleans @ 185/125

ME cleans @ 225/155

 

Scaled : 115/75, 135/85, 155/95

——————— 

 

D.) strength

 

front rack dips

5-5-5-5-5

 

clean pull to knee + hi pull

(6+1) - 5 sets above 85% of clean

 

Clean grip hi hang hi pull 

3x10 @ 40% of clean

 

Double KB hang clean hi pull (outside of legs)

3x10 @ moderate

 

4 rounds

15 KB defecit sumo DL @ heavy

12 incline seal rows

 

E.) conditioning 

3 rounds  

500m row

10 burpee box jump overs

400m run

10 burpee box jump overs

- 3 mins rest- 

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