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Wednesday 2/21/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

40' bear crawl

30 Mtn. climbers

20 Lunges

10 pushups

5 dips

Workout warmup:

10 min alternating EMOM

Snatch

On the 2 min

Min 1. 1 hang power snatch+ 1 power snatch+ 1 Squat snatch.

Min 2. warmup TTB

Workout:

For Time:

10 Bar facing Burpees
20 TTB
30 Power Snatches (75/55) RX+(95/65)
40 Overhead Squats (75/55) RX+(95/65) Front squats OK if unable to do OHS, add 10 lbs.
50/35 Cals. Row or Assault Bike
 

Lift:

SDHP, start at 75/55 and do

5 sets of 5 working up to at least 95/135. Last two sets should be touch and go at the same heavy weight.

Skill:

5 rounds of:

10 Ring dips

15 GHD situps. 

Earlier Event: February 20
Tuesday 2/20/2018
Later Event: February 22
Thursday 2/22/2018