Saturday

CLASS PROGRAM

WarmUp

450m run

3 rounds

10 sec hollow hold hang

10 sec dead hang

10 sec arch hang

10 3-2-1’s

10 knee pushups

2 inch worms

10 arm angels

- Bar muscle up drills

-mount timing + kip

-banded hip 2 bar 3x5

-jumping bar MU 3x5

A.) strict press

-heavy set of 3

B.) 22 min cap

teams of 2 - alternate rounds

6 rounds

12 C2B pullups

12 DB snatch 50/35

then, 6 rounds

12 bar MU

12 DB snatch 50/35

INT : 6 bar MU

Scaled : c2b pullups

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C.) strength

bench press

-heavy set of 3

weighted chinup

-heavy set of 3

Strict HSPU, W/ vest

3xME

D.) 3 rounds

30 pushups

25 GHD situps

20 renegade rows 50/35

1 min weighted dead hang 50/35