Monday

Class program  

A.) Back squats

5x5@65%

B.) for time :

100 double unders

75 deadlifts 75/55

50 front squats 75/55

50 double unders

25 deadlifts

25 front squats

——————— 

C.) strength

Above knee hang Snatch  

8x2@  65-70%

10 sets

10 sec snatch halt hold at knees @ 70-75% 

D.) running

 7 rounds:

every 3 mins

300m run

E.) accessory  

one legged box jump

-work up to high (on both sides)

3 rounds

12 quad ext

12 ham curls

3 rounds

14 reverse hypers

14 goblet Cossack squats