New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| Power clean - 3x3 ^ | ||
| ------ - | ||
| Clean N Jerk - | ||
| - 20 mins to build to a heavy single for the day | ||
| ------ - | ||
| Power snatch - 3x2 ^ | ||
| ------ - | ||
| Snatch - Combination - (1x snatch + 1 x hang snatch ) on every 90 sec for 10 rounds |
| Hero WOD - Holleyman | ||
| - 30 rounds for time | ||
| Wall ball - 5 reps 9kg/6kg | ||
| Hand stand push-up - 3 reps - strict if possible | ||
| Power clean - 1 reps 102kg / 70kg |
| Bar muscle-ups - 5x5 reps as unbroken as possible - think perfect position in theses reps - Rest as needed | ||
| ------ - | ||
| 3 Rounds - Not for time | ||
| Run - 400m - hard as possible | ||
| Toes to bar - 1x max effort set - Record max reps please | ||
| Rest 3mins - between each round |
| Row - 3k Steady State - not for time |