Tuesday

CLASS PROGRAM

Open workout 17.2

AMRAP 12

2 rounds of: 

50ft DB lunge

16 T2B

8 DB cleans 50/35

Then, 2 rounds of: 

50ft DB lunge

16 bar muscle ups

8 DB cleans

—————— 

B.) Gymnastics conditioning 

EMOM 20

1: AirDyne 20/15 cals

2: 20 KB snatch  (10/10)

3: rest

4: 6-10 Ring Muscle ups  

5: rest

C.) strength

Snatch triples, ascending on a clock

3 sets @ 60% , 90 sec clock (0:00-4:30)

3 sets @ 65%, 90 sec clock (4:30-9:00)

2 sets @ 70%, 120 sec clock (9:00 - 13:00)

2 sets @ 75% , 120 sec clock (13:00 - 17:00)

1 set @ 80% , (@17:00)

* use hi blocks if lower back is worked, may need to lower percantages 2-4% if doing so. 

weighted strict chin

-heavy double  

Weighted plank

-5 x 1:00, increasing weight every round

D.) Strongman

Farmers carry, work up to heavy 40’