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Friday 10/13/2017

Ben

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 goblet squats

10 KB snatches

10 kb situps

Workout Warmup:

10 min EMOM of:

Snatch, 1-2 reps on each minute. Warm up to 75% then work up to something heavy. (power or squat)

Workout:

4 rounds for time of:

150 m run
10 box jumps, 24″ box/20″ box   
10 power snatches, 95 lbs/65 lbs
10 bar over burpees
10 push presses, 95 lbs/65 lbs
Lift:

OH Squat:

5x3, start at 75% add weight as you can

Skill:

Accumulate 30 CTB pullups. Run a 150 every time you come off the bar.

 

Earlier Event: October 12
Thursday 10/12/2017
Later Event: October 14
Saturday 10/14/2017