Friday

CLASS PROGRAM

A.) bench press

-heavy single

B.) bench press 

-1xME @ RX: bodyweight | INT: 3/4 BW | scaled : 1/2 BW | MOD : 1/4 BW

B.) 2017 regionals

EVENT 6, remix

For time:
30 / 25 cal. bike
20 burpee box jump-overs
10 snatches

RX: 24/20”, 135/95

RX+ : 30/24”, 185/125

INT : 24/20”, 105/70

scaled : 20/16”, 75/55

Time cap: 6 minutes

—————— 

D.) Strict press

-heavy single

-1xME @ 1/2 BW

E.) for quality - 

2 rounds:

3 snatches

11 burpee over bar

then, 2 rounds:

3 snatches

11 burpee over bar

RX+ : 205/135, 155/105

Rx: 175/110, 115/75

E.) gymnastics

5 rounds

10 hspu, as fast as possible

45 seconds rest

@ 7 mins

1xME set of hspu

F.) 3 rounds

4 mins ME row

4 mns rest