Tuesday

CLASS PROGRAM

A.) Back squat

5x1@ 90% 

B.)  22-16-10

DB cleans 50/35 * each set in half

DB front squats *each set in half

DB jerks *each set in half

*50ft HS walk after each round

**DB must touch floor in between cutting set in half. For example, 11 DB front squats R, back to floor, clean, 11 DB front squats L.

RX+ 70/50

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C.) strength

Clean + hang clean  (1+1)

for 10 sets, hitting every 90seconds

Ascend in weight Starting @ 50% 

Rack dips

-heavy set of 3

Deadlift

1-1-1-1-1

D.) 5 rounds - ski erg

45 seconds @ 70% 

15 seconds @ 100% 

-1 min rest- 

E.) 3 rounds 

30 cal AD

20 weighted GHD 30/20

7 Stone 2 shoulder 95/65

3 stone 2 shoulder 145 / 95