Monday

CLASS PROGRAM

A.) Front Squat

5x3@85% 

B.) for time :

9 rounds

35 double unders

5 thrusters

RX : 115/75

RX+ : every 3 rounds increase weight 

135/95 , 155/105 , 175/120

INT : 95/65

—————— 

C.) strength

clean off low blocks

6x1 @ 80-90% 

4”defecit

clean pull to knee + clean pull + below hang knee clean  

(4+3+1)x6@50% clean

D.) 8 rounds - for quality 

40’ DB front rack lunges 50/35

100m run

 -30 seconds rest

E.)  accessory

2000m row @ 75%

3 rounds

16 weighted Cossack squats

4 seared box jumps @ high