Wednesday

CLASS PROGRAM

A.) Deadlift  

5x5@80% 

B.) 2 rounds for time - 10 min cap

30 pullups

15 sand stone over shoulder 100/70

150m stone carry 100/70

rx+ : C2B

Scaled : 70/50

————— 

C.) strength

Power clean off above knee high blocks

5x2@70-80%

clean off above knee hi blocks + front squat

(1+1) - work up to heavy

clean pull, from above knee hi blocks

5x2 @ 100-110%

sumo Deadlift

-heavy set of 1

D.) metcon 

for time:

3 rounds

25 GHD situps

20 DB weighted step ups 35/25 to 24/20”

E.) Plyometrics 

•max height DB weight box jump

•5 rounds

5 DB squats 35/25

1 max height box jump

• 5 rounds

30 sec pushup plank, straight into burpee max height jump