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Monday 8/14/2017

Atoosa

Warmup

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

3 rounds of

10 air squats

10 push ups

10 V-ups

Workout warmup: Strength

Bench Press, 5 reps @65%, 5 reps @75%, 5+(max set) reps @85%, then 10 reps at same weight

Workout:

5 min AMRAP
7 Thrusters 95/65
7 Pull ups
Rest 2 minutes
5 min AMRAP
6 Hang power snatch 95/65
6 OH Squats
Rest 2 minutes
5 min AMRAP
5 shoulder to overhead 95/65
5 TTB 95/65

Lift:

10 x 3 reps of back squat, on the 2 min.
Start at 65% and go up as you can.

Skill:

Pick 2 goats to work on for 20 min.

Earlier Event: August 13
Sunday Funday 8/13/2017
Later Event: August 15
Tuesday 8/15/2017