Wednesday

CLASS PROGRAM

A.) Deadlift

-heavy set of 3

B.) chipper - for time : 

100 double unders

75 wall balls 20/14

50 pullups

25 burpees

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C.) strength 

Snatch doubles ascending, starting with 25%

10 rounds

0:00-0:20

snatch double

0:20-2:00

rest

3 rounds

empty bar

1 min OHS hold

-rest as needed

5x5 hang muscle snatch

3 rounds

10 one-legged good morning R+L

10 Turkish situps R+L

3x10 reverse hyper, moderate to heavy

D.) speed work

10 rounds

20 ft side shuffle shuttle

50ft sprint

-1 min rest

E.) Tabata

- burpees

-double unders