Week 8(of 12), Day 41

Holiday Hours

Today – Morning hours and 12:30 class are on. Evening hours are canceled.
4th of July – 8AM and 9:30AM classes only

A. Build
Every 1:30 for 6 Rounds – 1 Hang Clean + 1 Clean + 1 Jerk at 75-85%

B. Condition
5 DB DL
7 DB HPC
9 DB Thrusters
Rest :60 Sec x 5

Alpha – 50/35
Bravo – 45/30
Charlie – 30/25
Delta – 25/15-20

Extra
Tempo Single Arm Overhead Press – 12(alternating 6 each arm) x 3; 4 sec eccentric
Tempo Alternating Bent KB Rows – 12(alternating 6 each arm) x 3; 3 sec eccentric, 2 sec pause at contraction