Friday

CLASS PROGRAM

A.) Split Jerk

- work to heavy single

B.) Benchmark

1 minute max effort : 

MAX DISTANCE ON THE ROWER

#SendIt

C.) cool down : 

complete 200m walking lunge

——————— 

D.) strength

Back Squat  

3x5 @ 60% 

1x5 pause @ 70% 

Snatch

 -work to heavy single 

snatch pull

7 @ 110% of make

E.) AMRAP 16

16 DB OHS 50/35

8 box jumps @ 36/30” 

16 calories on bike

F.) recovery work :

repeat from last week, use MORE weights now.

60 glute bridges 70/50

60 squat reaches 20/10lbs DBs

50 floor hip switches

40 straddle leg raises over 10-12” targets