Friday

CLASS PROGRAM

-DB OHS / DB squat snatch work- 

”DB medley of death” 

B.)22 min cap

 2 rounds - for time

16 DB snatches alternating

100m run

8 DB squat snatches alternating

8 DB OHS R

8 DB OHS L

100m run

8 DB OH lunges R

8 DB OH lunges L

100m run

16 burpee DB box step overs 24/20”

100m run

Rx : 50/35

Rx+ : 70/50

Int : 35/25

——————— 

C.) Strength

Back Squat

-heavy single

Snatch

snatch pull + snatch

(2+1) x 6, ascending in weight from 68%

Snatch deadlift

1-1-1-1-1

D.) accessory work 

3 rounds - w/ KB

18 weighted pistol squats

18 weighted back extension

18 weighted Cossack squats

9 weighted box jumps

3 rounds  

1 min weighted plank

20 weighted side bends

20 russian twist

E.) 3 rounds

50 cal AD

-rest as needed between efforts to look for similar times