Tuesday

CLASS PROGRAM

A.) Back squat

-work up to heavy single

B.) AMRAP 5

2 squat snatches  

25 double unders

Rx : 135/95

Rx+ : 185/125

Int : 95/65

Scaled : 75/55

—————— 

C.) Strength

snatch off knee blocks

-heavy single

Snatch pull  

10x1 @ 102% 

Snatch Balance  

- heavy single

D.) Rowing

working on power output, seeing how low you can keep it.  We are rowing a benchmark distance on Thursday.

5 rounds

100m sprint

 - 90 seconds rest

ME distance @ pace*

- 90 seconds rest

 *Rx : sub 1:25 / 1:40

Int : 1:35 / 1:50

E.) accessory work

3 rounds

10 Bulgarian split squat

10 sumo good morning

3 rounds - goblet squat

10 narrow 

10 normal

10 sumo

3 rounds

10 one-legged quad extenension

10 one- legged ham curls