Monday

CLASS PROGRAM

A.) Hang Snatch

2-2-2-2-2

*all above 70% 

B.) 10 min cap

for time:

21 HSPU

*20ft HS walk

21 T2B

*20ft HS walk

15 HSPU

*20ft HS walk

15 T2B

*20ft HS walk

 9 HSPU

*20ft HS walk

9 T2B

*20ft HS walk

Scaled : HRpushups / bearcrawl

——————— 

take conservative, potentially lower maxes so all reps are completable over entireity of 7 weeks. A rough 5% decrease. We will make up for it on max day.

C.) Strict Press

5x5 @ 67.5%

Bench Press

5x5 @ 67.5%

accessory:

4 rounds

12 Underhand DB press

12 OH tricep extension

D.) 2 rounds

30 cal ski

25 ring dips

20 cal air dyne

10 defecit HSPU 8/6” 

E.) empty/light bar speed - 

5 rounds

5 muscle snatch

5 hang tall squat snatch

5 snatch balance

5 sotts press