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Wednesday 11/29/2017

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

80' Bear crawl, length of rig and back

Then with empty bar:

2 rounds of:

10 front squats

10 strict presses

10 bent over rows

Workout warmup:

10 min Alternating Emom

Squat clean, working up in weight

Set of strict Pull-ups

Workout:

1000/800m Row
50 Wall balls 20/14lb-10'/9'
30 Power cleans 115/75, RX+ 135/95
50 Wall balls
400 m run, or 500/400m Row

Lift:

Squat Snatch

5x3 on the 2 min. Start at 50%

Skill:

5 rounds of

set of strict dips

15 GHD Sit-ups

Earlier Event: November 28
Tuesday 11/28/2017
Later Event: November 30
Thursday 11/30/2017