Thursday

CLASS PROGRAM

A.) Deadlift 

5x7@60% 

B.) OPEN workout 15.4

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.Women clean 125 lb.

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C.)  strength

hi hang squat clean + clean

(1+1) - work up to heavy

clean hi pull + 5 sec descent 

4x4@ heaviest make 

D.) Conditioning  

4 rounds

25 GHD situps

20 Echo bike

15 DB CnJ 50/35

30’ DB OH Lunge (15’/15’)