Friday

CLASS PROGRAM

A.) Overhead Squat

-heavy set of 2

B.) 3 rounds  : for max reps

1 minute : calories on Echo Bike

1 minute : pistol squats

1 minute : rest

INT: 24/20” box step up w 25/15lbs plate hold

—————- ———

C.) strength  

EMOM 10

Snatch 75-90%, ascending  

Back Squat

5x5@ 70% 

D.) Movement speed work

4 rounds  

20 DB snatch 50/35  (as fast as possible) 

- 60 second rest

20 ski jump box jumps 24/20” (AFAP)

-90 second rest

E.) recovery

4 rounds

20 seated hip/knee rotaters  

20 straddle leg raises

20 glute bridge (10/10)