Friday

CLASS PROGRAM

Open Workout 18.3

14 min cap

2 rounds

100 double unders

20 OHS 115/75

100 double unders

12 ring muscle ups

100 double unders

20 DB snatch 50/35

100 double unders

12 bar muscle ups

 ———————

B.) strength

Hi hang snatch + above knee hang snatch (1+1)x7 @ 70-80%

Clean pull

7x1@ 110% clean

Back squat

5x10@ 55%

Good morning

4x10

Strict press + push press

(Heavy triple strict press + 3 push)

weighted strict chin

(heavy set of 3)