Monday

CLASS PROGRAM


 

A.) Front Squat

- work up to a OneRepMax

 

B.) AMRAP 8

8 burpees over bar

8 hang snatch  95/65

8 OHS

 

————— 

 

C.) Strength

 

Hang squat snatch, doubles

7 sets  @ 60-70%

 

Defecit snatch DL to knee + snatch pull (5+2)

5 sets @ 80% of snatch

 

Snatch balance + kang squat (3+5) 

5 sets  @ 40% of snatch

 

D.) gymnastics + plyo  

 

4 rounds

10 alternating weighted pistols  

10 alternating single leg box jumps

10 V-UPS

 

EMOM 7

2 - 12” depth max effort broad jumps  

 

E.) 3 rounds - for effort

25 air squats w / vest

300m assault run 

 

 

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