Monday

CLASS PROGRAM

A.) Front Squat

5x1@90%

B.)  15 min cap

10 rounds for time

10 toes 2 bar

1 squat clean

rx: 185/125

rx+ : 245/165

INT : 145/100

SC : 115/75

——————— 

C.) strength

clean double

-10 rounds

every 2 minutes, you have 20seconds to complete a heavy double (0:00-0:20 work / 0:20-2:00 rest)

front pause squat, 3 seconds @ bottom

5x5 @ 40%

snatch grip a RDL (only top portion, hips to knees, slow tempo descent) 

5x7 @ 60% of snatch

3 rounds

10 one leg quad extension

10 one leg ham curl

20 Cossack squat

D.) 3 rounds 0:00-12:00

every 4 mins  

complete 50 UB KB swing 53/35

@12:00

complete 6 rope climbs for time

E.)  2 rounds for time

25 medball ghd situps 20/14

500m row