New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| Jackie - 1000m row / 50 thrusters 20kg-15kg / 30 pull ups |
| Bench Press - 3x4 ^ | ||
| ------ - | ||
| Chest to bar - 3x6 weighted - heavy as possible |
| Snatch - 5x2 build to a quality double for the day | ||
| ------ - |
| For Time - | ||
| Airdyne - 30 cal / 25 cal | ||
| Power snatch - 15 reps 61kg/43kg | ||
| Muscle-ups - 9 reps - Rings | ||
| Airdyne - 20 cal / 15 cal | ||
| Power snatch - 10 reps 66kg/53kg | ||
| Muscle-ups - 6 reps | ||
| Airdyne - 10 cal / 7 cal | ||
| Power snatch - 5 reps - 71kg/63kg | ||
| Muscle-ups - 3 reps |
| - Hey team usually its a rest day today we will have a rest day Friday and await the 16.3 announcement | ||
| - |
| Swim - 2x 200m, 2x 100m, 2x 50m |