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Wednesday 9/20/2017

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B Warmup:

3 rounds of:

10 KB snatches

10 ring rows

10 pushups

Sled push

Workout warmup:

Take 10 minutes to warm up HSPU's, Power Snatch, and BMU's or Pullups. 

Workout:

15 min AMRAP

3 Bar Muscle-ups, if you cannot do BMU's do 6 CTB's or 9 chin over pullups.
6 Handstand Push-ups
9 Power Snatches (95/65)
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:

5 rounds of

15 GHD situps

15 cal on Assault Bike

Earlier Event: September 19
Tuesday 9/19/2017
Later Event: September 21
Thursday 9/21/2017