Friday

CLASS PROGRAM

A.) clean + push jerk

work to heavy  

B.) WZA 2014

30 pullups

15 cleans @ 135/95

20 C2B pullups

10 squat cleans @ 165/110

10 bar muscle ups

5 squat clean & jerks @ 185/125

RX+ : 155/105, 185/125, 205/135

—————— 

C.) strength

back squat

1x5@ 80% 

3x10@60%

1x20 @ 40% 

Pendlay row

-Heavy set of 5

- 3xME @ 60% of make

D.)  4 rounds for time

10 DBx2 cleans 50/35

25’ FR DB lunge  

10 DB front squats

25’ FR DB lunge

E.) 10 rounds of shuttle sprints

cones @ 10’ , 20’