Tuesday

CLASS PROGRAM

A.) Back squat

-heavy single

(Regional athletes, moderate set of 5 front squat) 

B.) EVENT 6

For time:

4 rope climbs
16 thrusters
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters

RX+: M 155 lb. | F 105 lb., regional rope standard

Time cap: 7 minutes

RX : 115/75, 9 min cap

INT : 95/65

——————— 

C.) metcon - for time 2 parts

2018 regionals team event 1

   25 overhead squats 155/105
   150 double-unders

3 mins rest
(if shoulders feel capable, complete HS walk ramp both ways as fast as possible or 100’ HS walk, if not @ 3 mins hit 2nd OHS piece)

3 mins rest

15 OHS 95/65

75 DU

D.) gymnastic strength

4 rounds - for quality, looking for unbroken sets

200m run

C2B*

10 DB clean n Jerk 70/50, alternating

* all 4 rounds unbroken, pick same number for each round and maintain. 

E.) heavy set of 3 weighted rope pullup