Wednesday

CLASS PROGRAM

A.) Deadlift

-heavy set of 5

B.) for time : 

Buy in : 400m run

3 rounds

8 burpees over bar

10 deadlifts

12 Toes 2 bar

Buy out : 400m run

Rx : 225/155

Rx+ : 315/225

Int : 185/125

scaled : 155/105

——————— 

C.) strength

Snatch off low blocks

6x1@80-90% 

snatch DL from 4” defecit

6x3@ highest snatch weight

hi hang muscle snatch + 5 sec pause back squat

(6+6)x5 @ 40% of make

D.) AMRAP 15

10 Strict knees 2 elbow

10 sumo DL 135/95

15 air squats  

E.)  4x10 reverse hyper

4x20 straddle leg raises