Friday

CLASS PROGRAM

A.) clean + jerk (1+2) 

•work up to heavy

•3 @ 75% of make

B.)   3 rounds for time

200m run

30 pushups

20 KB hang clean (10/10) 53/35

100m OH KB carry 53/35

————————— 

C.) Strength - southern strength

Bench

heavy set of 5

Strict press

heavy set of 5

Jerk dips 

heavy set of 5

Seal front DB delt raises  

3x15

Seal lying DB press

3x15

D.) Gymnastics

ME strict + kip HSPU ladder

complete ME UB set every 2:30

•  1 pad - ME strict

• flat rx - ME strict

 • 3” defecit - ME strict

• 6” defecit - ME kipping

• 9” defecit - ME kipping

E.) Conditioning 

2 rounds 

40 cal air dyne

40 cal row

10 wall walks

- 4 min rest