Wednesday

CLASS PROGRAM

A.) Deadlift

5x5@ 75% 

B.) 3 rounds - For max reps:

1 minute : burpees over bar

1 minute : hang clean 115/75

1 minute : front rack lunges 115/75

2 minutes : rest

—————— 

C.) strength

clean off of low blocks

3x2@70-75% 

6x1@75-80% 

clean pull, off floor

5x2 @ 90-100%

sumo Deadlift

-heavy set of 5

D.) Plyometrics

5 rounds- 

5 tempo goblet squat 53/35

2 max height box jumps  

*90 seconds rest

5 rounds - 

6 goblet Bulgarian split squat

2 max broad jumps

* 90 seconds rest

E.) accessory

3 rounds  

20 reverse hyper

100m reverse sled drag 200/130