Monday

CLASS PROGRAM

A.) Front Squat  

5x5 @ 70% 

B.) “death by DB triplet”

every 2 mins until you are unable to complete, or 10 rounds (for time) : 

8 burpee box overs 24/20” 

8 DB snatch *alt

6 DB thruster (3/3) *hang clean transition

Rx : 70/50

INT : 55/35

Sc : 35/25

*example score: 5 rounds + 12 reps. If complete all 10 put time in comment box

——————— 

C.) strength

above knee hang snatch

7sets x 2reps @ 74-84%

muscle snatch

7x1, ascending  

snatch grip RDL

5x5 @ 70% of snatch  

D.)  conditioning - on assault runner

for time:

2 rounds-  

100m run

:30 sec rest

200m run

:45 sec rest

400m run

:45 sec rest

200m run

:30 sec rest

100m run

 — 3 min rest in between round

E.) 4 rounds 

ME L-sit

10 one- legged box jumps