Wednesday

CLASS PROGRAM

A.) Bench Press

-heavy single

B.) 5 rounds for time

4 ring muscle ups

8 box jump overs 30/24” 

12 DB hang clean n jerks 50/35 (6/6)

Int : x 2 low ring transitions

sc : x 3 pullups 35/25

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C.) Strength

strict press

-heavy single  

clean n jerk (1+1) - speed reps, heavy coming at end of week

8sets x 2reps @ 65%

4 rounds

8-10 Barbell row @ heavy

8-10 DB side raises @ heavy

D.) Strict Muscle up work- for quality

5 rounds

3 strict MU  

40’ HS walk

15 GHD situps

Scaled : 6 low ring banded transitions

E.) Air Dyne

10 mins ME CAL @ 70% continuous effort

*looking for one speed to be maintained for entire 10 mins. Find consistency.