Wednesday - New Program Day 3

CLASS PROGRAM

A.) Deadlift

5x5@60%

B.)  for time :

200m sled pull 120/90

30 burpees over bar

30 cleans 135/95

30 toes 2 bar

————— 

C.) Strength  

 Hi hang power clean

7x3@60-65% of clean

squat clean + front pause squat (1+3) 

5 sets @ 55-60% of clean 

D.) 18 mins - 30 seconds of work/ 30 secs rest

1: burpees

2: KB swing 70/53

3: Wall balls 30/20

E.) 2 rounds

40 GHD situps

20 Hip extensions

20 back extension