Friday

CLASS PROGRAM

-hang clean tech- 

-work up in hang clean to 60-70% -

A/B.) 0:00-15:00 (15 min cap)

A.) 2018 GRANITE GAMES QUALIFIER 4

3-6-9-12-9-6-3

hang squat clean 135/95

bar facing burpees

B.) with remaining time,

work up to heavy hang clean double. 

————————— 

C.) Strength

back squat

-heavy set of 3

deadlift

-heavy set of 3

D.)  3 rounds

200m sled pull 100/70

100m farmers carry 53/35

10 KB burpee box step overs 24/20” , 53/35

E.) 5 rounds

5 touch n go stone to shoulder 

100’ stone carry bear hug  

- 1 min rest

F.) 3 rounds  

10 one-legged quad extension  

10 one-legged hamstring curls

10 reverse hypers