Monday

CLASS PROGRAM

A.)Snatch complex

EMOM 10

Snatch + hang snatch

-(1+1) starting @ 50% and ascending as desired

B.) @ 15:00 on the clock  

AMRAP 5  

10 hang snatch 115/75

10 burpee over bar

————— 

C.) 7 rounds

50ft run in reverse

100ft sprint  

-rest as needed to remain intensity- 

D.)  0:00-10:00

 800m sand bag carry 80/60 - for completion 

@ 10:00

300 double unders - in least amount of sets possible, for time. 

 (count total breaks and how long it takes)

E.) 3 rounds - for quality

1 legless peg board

3 depth broad jumps

2 bar pull overs (use low kids bar if learning)

5 max distance, in place, medball tosses 30/20*

 *(Think wall ball but instead of up, you’re pushing forward)

F.) skill work

4 rounds- for quality

20 second dead hang

ME T2B

20 second HS hold

ME Parallete HSPU