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Tuesday 10/3/2017

Kenneth

Warmup:

500 m row or 400 m run

Mobility:

Dynamic Stretch

B warmup:

3 rounds of:

10 slam ball squats

10 ball slams

10 slam ball situps

Workout warmup:

Clusters, 5x3 working up to a heavy triple. 

Workout:

Air Force
 20 Thrusters (95/65 lbs)
 20 Sumo Deadlift High-Pulls (95/65 lbs)
 20 Push Jerks (95/65 lbs)
 20 Overhead Squats (95/65 lbs) Use empty bar or pvc if unable to do weighted OHS.
 20 Front Squats (95/65 lbs)
 4 Burpees at the top of each minute
 Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work.

Endurance:

400 m run buy in

20 Thrusters (75/55 lbs)
 20 Sumo Deadlift High-Pulls (75/55 lbs)
 20 Push Jerks (75/55 lbs)
 20 Overhead Squats (75/55 lbs) Use empty bar or pvc if unable to do weighted OHS.
 20 Front Squats (75/55 lbs)

400 m run cash out

4 Burpees at the top of each minute
 Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work.

Lift:

10 rounds, on the two min. 
1 squat snatch + 1 hang squat snatch +  3 snatch balances
Start at 70% and go up as you can.

Skill:

4 rounds of:

On the three minute, max set of TTB

Earlier Event: October 2
Monday 10/2/2017
Later Event: October 4
Wednesday 10/4/2017