Tuesday

CLASS PROGRAM

-WU- 

3 rounds

10 kips on rings

10 ring rows

10 sec ring support

10 air squat

-complete 20 low ring transitions- 

-complete 20 Cossack Squats- 

-complete 10 hip 2 ring- 

A.) Back squat

5x3@85% 

B.)  For time -

150m sled pull 120/90

6 ring MU

150m sled pull

9 ring MU

150m sled pull

12 ring MU

INT : 2-4-6 ring MU

scaled : 1 ring MU = 2 pullups + 2 dip (ring or box)

——— 

Strength  

C.) snatch from below knee blocks

8x1@ 78-88% 

below knee halting snatch pull

6x3@ heaviest make of snatch, halt 2 secs below knee each rep

D.)work.

3 rounds

100’ front rack yoke carry @ moderate weight

25 Medball Back extension 30/20

3 rounds 

100’ Back yoke carry @ same weight

15 weighted medball GHD situps  

E.) 5 rounds

1 peg board ascent

3 box jumps 40/34” 

10 Double DB OH lunge 50/35