Monday

CLASS PROGRAM

A.) Back Squat

-heavy set of 10 (72-77%) 

B.) AMRAP 12

20 DB snatch 50/35

15 toes 2 bar

10 box jumps 24/20” 

————— 

C.) Strength

Hi hang snatch + snatch

(1+1)  x 7 @ 70-80%

4 rounds @ moderate weight

5 snatch RDL

5 muscle snatch

5 snatch push press

D.)  Conditioning

”Annie” 

50-40-30-20-10

double under  

situps  

*20/16 cal air dyne in between each round (4 sets) 

E.) plyometric + speed - rest as needed, max effort on every attempt

20 total : 1-legged max distance broad jumps

(start on one leg land on two) 

20 total : 3 second pause squat + max height jump

8 sets : 75ft sled pull sprint @ 160/110