Monday

CLASS PROGRAM

A.) Front Squat

5x7 @ 65%

B.) 5 rounds, or until you complete 100 hang cleans. Score is total reps (on top of 18mins) or time completed.

2 minutes  :

6 burpee over bar

8 front squats @ 95/65

ME hang cleans  

* 2 mins rest

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C.) 8 reps @ 70-80%

Halt clean deadlift (2sec) + above knee hi pull + above knee hang clean

D.) 5 rounds

5 Pendlay row @ heavy

15 weighted GHD situps

E.) work up to high box jump from standing position

F.) conditioning

75 air squats

.75mi run on assault runner

1 mile assault bike

25 burpees

G.) Aerobic power

6 x 50m on pavement or runner

w/vest on

 - 1 min rest