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Wednesday 2/7/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch, PVC

B warmup:

10 kb snatches

10 OH lunges w/KB

10 sit-up w/ KB overhead

Workout warmup:

10 min Alternating EMOM

1st. 1 HPS+1 SS from ground+1 Snatch bal. 

2nd. 30 DU's

Workout:

12 min Amrap
30 Double Unders
Power Snatch (95/65) RX+ (115/75) RX++ (135/95)  3-6-9-12-15-18---

Lift:

Bench Press

Sets of:

10-5-5-3-3-3

1st set at 50% then add weight each round for a heavy triple. 

Skill:

3 rounds of

10+ strict dips. 

5+strict Pullups

Earlier Event: February 5
Monday 2/5/2018
Later Event: February 8
Thursday 2/8/2018