Friday

CLASS PROGRAM

 - work up to roughly 60-70% of clean n jerk -

18 min cap

A.) 4 rounds for time

15 burpee over bar

12 deadlifts 135/95

9 hang cleans

6 jerks

150m run

B.) with remaining time : 

-work up to heavy clean n jerk

scaled : 105/70

————— 

C.) strength

front squat

5-5-5-5

Deadlift

1-1-1-1

Rack dips

3-3-3-3

D.) 80% effort, straight through, working on as unbroken as possible.

3 rounds

100’ DB front rack lunges 35/25

25 T2B

then, 200m reverse sled drag 120/90

50 weighted back extension 35/25

E.) 2 rounds

75 situps

50 box step ups 24/20” 

25 SDLHP 53/35