Tuesday

CLASS PROGRAM

A.) Front Squat

5x10@ 40-50% 

B.) AMRAP 7

10 burpees over bar

1 snatch @ 165/110

int : 115/75

sc : 95/65

——— 

C.) strength

•slow tempo pull to power position (Superman, shoulders over bar) + power position snatch 

- (1+1) work to heavy 

* once achieved power position, hold, then snatch by opening up ONLY. NO rebounding bar like a hi hang. This is position and loading work. 

• Push Press, pause in dip for 2 seconds.

-work to heavy triple

* once in bottom of dip position. Pause for 2 seconds and explode up. 

D.) seated box jumps

complete 5x5@ as high as possible

E.) Power Echo Bike work

10 rounds

8 seconds ME

52 second recovery