Wednesday

CLASS PROGRAM

A.)  0:00-18:00

18 min cap

450m run

12 DB snatch 50/35

12 front squats  115/75

12 box jump overs 24/20”

450m run

12 DB snatch

12 Shoulder 2 OH 115/75

12 box jump over

450m run

12 DB snatch

12 Thrusters 115/75

12 box jump over

B.) 18:00-19:00 mandatory rest

@ 19:00

1 min ME :

Unbroken touch n go clean + jerk @ 115/75

 —————————

B.) strength

Clean + jerk off mid thigh hi blocks

 (2+2) x 6 @ 65-75%

Snatch hi pull from mid thigh

6x4 reps @ 65-75% of snatch

C.) 15 min - casual air dyne

*every 10 cals do 3 inch worms

D.)mobilize +  foam / lax quads + hips + knees + low back in expectation of potential thrusters / wall balls approaching.