Monday

CLASS PROGRAM

-hspu technique

2018 regionals EVENT 5

20 min time cap

For time:
50 handstand push-ups
50 toes-to-bars
50-cal. Row
50 KB box step-overs 53/35, one KB, 24/20”
20 steps right-arm KB overhead lunge
20 steps left-arm KB overhead lunge

RX+ : assault bike calories

M 70-lb. dumbbells, 24-in. box, 50’ ft lunge x 2 , 17-min. time cap
F 50-lb. dumbbells, 20-in. box, 50’ ft lunge x 2, 22-min. time cap

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B.) clean n jerk

-halt @ knee 3 sec + clean + jerk

(1+1)x6 @  70-80%

Strict press

-heavy single

C.) Skill

- handstand walk up a max height step

3 rounds

30 GHD situps

 3 completions of ramp hand stand walk up ramp and back up stairs 

D.) conditioning

70/53 cal air dyne

450m sand bag carry

800m run

35/26 cal air dyne

450m run

45 burpee over sand bag