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Monday 11/27/2017

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

150 m row sprint

3 rounds of:

10 squats

10 push ups

10 V-ups

Then 250m row sprint

Workout warmup:

Back squat, warm up to 70% then 4X7 0n the three min at 75%ish. 

Workout:

3 rounds for time of:
400 meter run
15  KB clean and jerk right arm 24 kg (16 kg)
15  KB clean and jerk left arm 24 kg (16 kg)
Lift:

Push press, 2 x3, then 2x2, then 1x1. Start at 70% add weight as you can. Make sure your dip is vertical. (do not lean forward at all during dip and drive).

Skill:

Accumulate 150 DU's. Every time you break do one rope climb. 

 

Earlier Event: November 26
Sunday Funday 11/26/2017
Later Event: November 28
Tuesday 11/28/2017