Monday

CLASS PROGRAM

A.) 4 rounds - every 4 minutes complete

150m sled pull 120/80

ME c2b pullups

score = total pullups

B.) AMRAP 4

10 unbroken shoulder 2 overhead*

Rx+ : 165/110

rx : 135/95

int : 105/70

scaled : 95/65

*if set is not completed unbroken, round does not count. If your final set is cut off by the timer, your score is rounds + reps you completed.

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Strength

C.) clean from below knee blocks + hi hang clean + jerk

(1+1+1) x 6 @ 70-80% 

Jerk dips

-heavy double

Front Squat

- heavy double

D.) Conditioning

3 rounds

1000m row

25 goblet squats

15 T2B

-2 mins rest