Friday

CLASS PROGRAM

A.) thruster

 -work up to a heavy set of 3, off the ground

B.) AMRAP 10

12 DB clean, alternating 50/35

6 DB thruster R

6 DB thruster L

20’ walking lunge

6 burpee box jump over 30/24” 

20’ walking lunge

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c.) strength

Clean pull to knee + clean

(3+1) - work up to heavy

front squat

heavy set of 3

D.) 3 rounds 

25 cals AD

20 wall balls 30/20

150m medball carry

E.)accessory

4 rounds

10 back rack barbell back extension

16 back rack barbell step ups

 F.) spend some extra time rolling some thangs out that are toight