Friday

CLASS PROGRAM

A.) hi hang snatch  

- work to heavy

B.) DEATH-BY

burpees over bar + overhead squats @  115/75

1+1

2+2

3+3

4+4

5+5... etc

—————— 

C.) strength

front squat

- heavy set of 7

snatch pull

- 3x3 @ 100% 

D.) conditioning

50 cal ski

50 double KB OH lunges 53/35

25 KB box step overs

—4 min rest—

2 rounds

100 abmat situps

200m sled push 150/100

E.) 4 rounds - nft 

20 Cossack squats

30 second ring hand stand hold