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Friday 9/15/2017

Rachael

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

150 m row

10 RKBS

10 goblet squats

Workout warmup: Strength

Back squat

10-8-6-4-2 reps on the 2 min. 

Warmup to 65% and do 1st set at 70%. Add weight each round. 

Workout:

5 rounds for time

10 Power snatches 95/65, RX+ 115/75, RX++ 135/95

10 OH squats, same weight as PS. Do front squats if you can't do OHS, add weight. 

10 pullups, or 6 CTB, or 3 MU's

Lift:

12 min EMOM
2 split jerks, 
start at 65%, add weight but focus on form and speed.

Skill:

Max set of HSPU- 150 m run. 5 rounds.

 

 

 

Earlier Event: September 14
Thursday 9/14/2017