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Monday 12/11/2017

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch, calves, quads, hips

B warmup:

With empty bar

10 back squats

10 strict presses

10 good mornings

10 bent over rows

250 m row sprint

Workout warmup:

Back squat

On the 3 minutes do, 5x3 AHAP. (as heavy as possible, about 87.5%)

Workout:

10-9-8-7---3-2-1

Strict press 1/2 body weight

TTB

Lift:

Snatch, 10 min EMOM

Warmup to 50% then:

1 HS +1 SS, add weight as you can and maintain technique. 

Skill:

5 rounds of 10 kipping dips

25 DU's

Earlier Event: December 10
Sunday Funday 12/10/2017
Later Event: December 12
Tuesday 12/12/2017