Monday

CLASS PROGRAM

A.) Back squat

5x5@77.5% 

B.) For Time : 

30/22 calorie Echo Bike

20 burpee box jumps 24/20” 

10 Snatch @ 165/110

INT : 115/75

————————— 

C.) Strength

Snatch

2x2@77.5% 

2x2@80% 

2x1@ 83%

2x1 @86% 

1@88% 

snatch hi pull off hi blocks, hi thigh

6x1@ 100-110% 

D.) Running

4x600m @ 90% mile pace, 2 mins rest each

4x200m @ 100% mile pace, 90 seconds rest

2x100m sprint, 1 min rest

E.) Metcon

AMRAP 8

8 burpees

8 air squats  

8 burpees

16 air squats

8 burpees

24 air squats

8 burpees

32 air squats

... etc

E.) accessory

3 rounds  

10 one-legged good mornings (10/10)

10 front rack single leg depth squats (10/10)