Tuesday

CLASS PROGRAM

A.) hang power snatch

 - heavy double

B.) for time: 14 min cap

20 squat snatches 115/75

30 burpee over the bar

40 C2B pullups

50 wall balls 20/14

————————— 

Strength 

 Bench

-heavy triple

Defecit HSPU W/ vest

3x ME sets @ 4”/3” 

pullup w/ vest

1 x ME set

strict pullup w/ vest

2x ME set

3 rounds

8 Seal Barbell row @ heavy

16 snatch press @ light

D.) 2 rounds

18 DB Front rack lunges 50/35

10 burpees

18 Toes 2 Bar

10 burpees

18 DB OHS

10 burpees

E.) aerobic power

6 rounds

20 seconds ski erg

1:40 rest