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Wednesday 9/13/2017

Jack

Warmup:

500 m row or 400 m run

Mobility:

Dynamic stretch

B Warmup: 

3 rounds

10 air squats

10 push ups

10 V-ups

Workout warmup:

12 min Alternating EMOM

Min 1. Alternate ring rows/5 TTB

Min 2. 25 DU's

Min 3. 150 m run

Workout:

60 DU's

30 TTB

150 m run

40 DU's

20 TTB

150 m run

30 DU's

15 TTB

150 m run

Lift:

Cleans:
10 rounds on the 2 min. 
1 clean pull + 1 power clean + 1 hang power clean + 1 squat clean
Start at 70% of your max power clean.

Skill:

Accumulate 20 Ring MU's

If you cant do RMU's do:

5 rounds of 5 ring dips

10 ring rows

Earlier Event: September 12
Tuesday 9/12/2017
Later Event: September 14
Thursday 9/14/2017