Wednesday

CLASS PROGRAM

4 rounds for total time & reps

(4000m row time & total double unders) 

Every 10 minutes

A.) 0:00-5:00

1000m row

*if you do not complete the row in any round, 1 second for every meter not completed. 

B.) 5:00-6:00

ME double unders  

6:00-10:00  

rest

———————- 

B.) OLYMPIC LIFTING 6:15PM

Snatch complex

hang snatch + snatch (1+1)

6 sets at, or above, 70%

(Solid warm up and cool down with stretching post lift. deadlifts and posterior work tomorrow)

C.) skills : 

5 rounds

20 seconds scale balance each side

1 pullover

20 Thomas taps