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
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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-