Thursday

CLASS PROGRAM

A.) 2 minutes max effort : 

Deadlifts

Rx : 315/205

Int : 245/165

Sc : 205/135

B.) AMRAP 7

20 Alt Devils Press 50/35

16 DB box step ups 24/20”

12 Ring muscle ups 

Scaled : C2B pull-ups, 40/25

————— 

C.) Strength

Clean pull + slow descent to knee + 1 sec pause + above knee hang clean + above knee hang clean

8 sets @ 50-60%

 Clean pull off knee hi blocks (or plates)

6x2, ascending

 4 rounds

5 tempo goblet squats

5 straight legged box jump

1 round  

100ft monster walk L

100ft monster walk R

100ft crouched side step L

100ft crouched side step R

D.) Accessory

60 single arm ring row (30/30)

60 banded glute bridge  

10 min echo bike

10 min foam roll