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Friday 9/22/2017

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

3 rounds of:

40' waiters walk, each arm. 20/16 kg kb

20 mountain climbers

10 air squats

10 pushups

5 strict pullups

Workout Warmup:

5x3 Clean and Jerk, work up to something heavy.

Workout:

4 rounds for time of:
400 meter run/(500/400)row. Alternate each round between run and row.
24 wall ball shots, 20 lbs/14 lbs
12 power clean and jerks, 115/75, RX+ 135 lbs/95, RX++ 155/105

Lift:

5 x 5 of front squat, 70%

Skill:

5 rounds of:

5-10 Kipping ring dips

150 m run

Earlier Event: September 21
Thursday 9/21/2017
Later Event: September 23
Saturday 9/23/2017