Monday

CLASS PROGRAM

A.) Front Squat

5x7 @ 60% 

B.) AMRAP 12

50 thrusters @ 75/55

21 burpees over bar

21 clean n jerks @75/55

15 burpees over bar

15 clean n jerks

9 burpees over bar

9 clean n jerks

————— 

C.) strength

hi hang power clean

- work up to moderate double

axle bar hang power clean

- work up to moderate double

3 rounds

10 DB one legged glute bridge

10 DB Bulgarian split squats

3 rounds  

10 one legged quad extension

10 one legged hamstring curls

D.)  4 rounds - for effort

100ft stone carry 145/95

20 sand bag lunges 80/60

10 sand bag squats

- 2 mins rest 

E.) assault runner

4 x 650m

1:1 work to rest