Viruosity:
1) HS Hold - Facing Wall - Accumulate 3 minutes
2) HS Hold - Free Standing or w/ partner - Accumulate 2 minutes
3) Outlaw Warm-Up + 10 Pause Snatch Balances @ 75lbs/55lbs
Oly:
1) BS - 60% x 4, 70% x 4, 75% x 3 x 3
2) Snatch 60% x 2, 70% x 2, 80% x 2, 85% x 2
3) C&J (2+1) - 60%, 70%, 80%, 85%
EMOM25:
1) AmRap Strict HSPU UB
2) RDL x 5 Reps 80% of Clean
3) 8 L-Pull-Ups
4) Push Press 70% x 3
5) Rest
MetCon:
500m Row - Max Effort
Extra Class Work:
EMOM25:
1) AmRap Strict HSPU UB
2) RDL x 5 Reps 80% of Clean
3) 8 L-Pull-Ups
4) Push Press 70% x 3
5) Rest
Jeff I respectfully declined the opportunity to do extra work today. Body was beat up and I couldnt get through 25 more minutes. Thank you for continuing to do the super programming. I appreciate it and I will pick it back up next week.
ReplyDeleteI love super programming!
ReplyDeleteKit the super programming misses you
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