Wednesday

CLASS PROGRAM

-HSPU speed technique-

17.4/16.4

AMRAP 13

55 deadlifts 225/155

55 wall balls

55 calorie row

55 handstand pushups

—————— 

B.) Strength

Front Squat

8 @ 60% 

8 @ 70% 

ME @ 80% 

strict press

-heavy single

above knee hang clean double

- 7 sets @  70%

C.) accessory conditioning

Buy in : 1600m run

3rounds: 

12 DB hang squat clean (2x 50/35) 

12 strict defecit hspu 4”/2” 

Buy out : 1600m run