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Tuesday 6/27/2017

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

3 rounds of

10 slam ball squats

10 ball slams

10 pushups, change hand positions each round

5 strict pullups

Workout warmup

take 10 min to set up stations and do 10 reps of each movement.

Workout:

Fight Gone Bad: Last done 4/5/16

3 Rounds

1 minute Wall Balls (20/14 lbs)

1 minute Sumo Deadlift High-Pulls (75/55 lbs)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lbs)  Use racks

1 minute Row

1 minute Rest

5:15 AM Endurance:

5 rounds of FGB

1 minute Wall Balls (20/14 lbs)

1 minute Sumo Deadlift High-Pulls (75/55 lbs)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lbs)

1 minute Row

1 minute Rest

O lift:

Snatch
10 rounds, on the 90 sec.
2snatch pulls + 1 squat snatch + 2 snatch balances
Start at 70% and go up as you can.

Skill:

5 rounds

12 TTB

30 DU's

Earlier Event: June 26
Monday 6/26/2017
Later Event: June 27
Wednesday 6/28/2017