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Monday 1/15/2018

Warmup:

500m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

3 rounds of: 

10 Goblet squats

10 KB Snatches

10 KB situps, extended arm.

Workout warmup:

Front squats

5x3 starting at 75% working up to a heavy triple.

Workout:

AMRAP 7 minutes of:
3 Chest-to-bar Pull-ups or 1 MU
3 Hang Power Snatches, 95/65, RX+115/80
6 Chest-to-bar Pull-ups or 2 MU's
6 Hang Power Snatches, 95/65. RX+115/80
9 Chest-to-bar Pull-ups or 3 MU's
9 Hang Power Snatches, 95/65. RX+115/80

ETC...
 

Lift:

OH lunges with barbell, 5x8 as heavy as you can get.

Skill:

HSPU, 10 strict+10 extended kipping+30 flat kipping

Earlier Event: January 14
Sunday Funday 1/14/2018
Later Event: January 16
Tuesday 1/16/2018