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Friday 1/26/2018

One Spot left for Rowing Clinic!

 

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic Stretch

B warmup:

3 rounds of:

25 DU's

5 HPS with empty bar

5 OH squats with empty bar

150 m row

Workout Warmup:

10 min EMOM of:

1 hang squat snatch+1 SS from ground+1 Snatch Bal. 

Workout:

500/400 m row buy in, then:

10-9-8-7---3-2-1 reps for time of:

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

OH squats (front squats RX if you can't do OHS)

100 DU's cash out.

Lift:

Jerks, 7 rounds on the 90 sec. of 1 PC+1 PP+1PJ+1 SJ

Skill:

5 rounds of:

10 one legged squats(pistols)

15 GHD back extentions

Earlier Event: January 25
Thursday 1/25/2018
Later Event: January 27
Saturday 1/27/2018