Monday

CLASS PROGRAM

A.) Complex

Cluster + thruster

(1+1) - Workup to heavy

3 sets @ 60% of make - (1+8)

B.) for time :

400m sled pull 150/100

200m farmer carry 55/35

——————— 

c.) strength

Front squat

-heavy single

jerk dip + jerk

(2+1) - work up to heavy off rack

clean pull off knee hi block

6x1@ 120% clean

D.) conditioning - “mainsite - HANSEN- mod”

4 rounds

25 KB swing 55/35

25 cal row

25 GHD situps