Friday

CLASS PROGRAM

- squat clean technique + warm up

-barbell cycling technique + warm up

-DB squat snatch technique + warm up

WZA 2016

“DOUBLE OR NOTHING”

A.) 0:00-6:00

For Time – 6 Minute Cap

3-2-1

Rope Climbs
Squat Cleans 210/135
DB Squat Snatches 50/35 (R+L=1)

RX+ : legless, 265/185, 70/50

INT : 165/110

Sc : 115/75, DB snatch

 -2 minute rest-

B.) 8:00-14:00

6 minute cap

50 Unbroken C&J For Time*

* every time set is broken, must complete 1 rope climb.  a break is considered 3 seconds or more rest in any position during entire clean and jerk.

rx : 95/65

rx+: 115/75

INT:75/55

 ——————

C.) SPLITS & JUMPS

For time
8min cap

10-8-6-4-2

Burpee BJ Overs (30’, 24’)
Alt. DB Split Snatch (100, 70lb)

D.) Back Squat

100 for time

Rx: 225/155

Int : 185/125

Sc : 135/95