Friday

Class program 

WZA ONLINE CHALLENGE 17.3 , remix 

A.) 0:00-5:00

 above the knee hang snatch

-work up to a heavy double  

B.) 5:00-14:00 (AMRAP 9)

3 squat snatches 75/55

3 burpees over bar

6

6

9

9....etc

C.) 14:00-19:00

above knee hang snatch

-work up to heavy single  

A = total weight lifted

B = total reps completed  

c= total weight lifted

——————— 

C.) strength

front squat

-work up to heavy set of 5

Above knee block snatch hi pull

7x2, ascending  

above knee block snatch DL

5x1 ascending  

D.) rowing

1000m row

2 mins rest

5x100m sprint (1 min rest after each)

2 min rest

1000m row

E.) 5 rounds

100 ft front rack yoke carry @ heavy

100m reverse sled drag

10 strict toes 2 bar