Tuesday

CLASS PROGRAM

A.) 2 minutes max effort: 

Back squat

Rx: 275/185

Int: 225/155

Scaled: 165/105

B.) AMRAP 10

100ft OH DB lunge

30 DB snatch  

30 T2B

Rx: 70/50

Int: 50/35

Sc: 35/25

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C.) Strength

Snatch hi pull + above knee hang snatch + snatch

(1+1+1)  x 6 @ 60-80% ascending

Halt snatch DL (2sec @ knee) 

5x3@ 90-100%

 Front squat, pause 

 3x3 @ 80-90% of clean max

4 rounds

10 side monster walks L+R

8 ME Bulgarian split jumps

D.) let the strength gains set in. 

Easy cruise AMRAP 15

10 cal Echo bike

20 situps