Tuesday

CLASS PROGRAM

A.) pistol squat progression

 (Reference last week)

5 min cap:  

100 Pistol squats for time  

Int : 60 pistol squats

Sc : 60 goblet squats 53/35

B.) 16 min cap

For time:

50 alt DB snatch 50/35

40 DB OHS

30 Burpee box jump 24/20” 

40 DB Front squat

50 alt DB CnJ

——————————— 

C.) strength

back squat, 3 second down, 1 sec pause

5x5 @ 60%

EMOM 10

Above knee squat snatch doubles @ 60-70% 

Snatch RDL, speed pull + 5 second descent

5x5 @ 75% of snatch

D.)  conditioning EMOM

30 secs on / 30 rest

1: burpees

2: Echo Bike cals

@12:00

450m KBx2 front rack carry 53/35