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Tuesday 3/20/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup: 3 rounds

10 ring rows

10 Thrusters, empty barbell

10 knee raises on rig

Workout warmup:

Alternating EMOM for 10 min.

3 Clusters, working up to a heavy triple. (Touch and go)

Pullup warmup, RR, then TTB, then chin over pu, then C2B, then Strict PU or BMU.

Workout:

Fran-ish:

9 Min AMRAP

3-6-9...I know, we did this pattern yesterday.

Thrusters 75/55, RX+95/65, RX++ 115/75(open athletes do + or ++weight)

Pullups, chin over, RX+ C2B (all Open athletes do C2B)

Endurance:

20 min Alternating EMOM

150 m run

10 front squats, 95/65

15 V-ups

20 KBS 20/12kg kb

25 lateral jumps over bar bell

 

 

Lift:

Clean and Jerk

7 rounds on the 2 min, 1 clean and push press, +1 clean and push jerk+1 clean and split jerk get heavy.

Skill:

21-15-9-6-3 of heavy WB. 30/20lb

Earlier Event: March 19
Monday 3/19/2018
Later Event: March 21
Wednesday 3/21/2018