Back to All Events

Tuesday 3/6/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

3 rounds of

10 KB snatches

10 push ups

10 OH KB lunges

Set of dips

Workout warmup:

10 min alternating EMOM

1 Hang squat snatch+ 1 SS from ground+ 1 Snatch Balance

Workout:

500 m row buy in, then:

3 rounds

40 Double unders

20 Power snatch 75/55, RX+ 95/65

20 OH Squat, Sub front squats if unable to do OHS. Add 10-20 lbs.

Endurance:

5 rounds

1 min cal row
1 min KB Thrusters 16/12 kg
1 min sit ups, palms on ground
1 min burpees
2 minutes rest

Lift:

On the 2 min for 14 min:

5 Dead lifts, start at 70% and add weight as you can. 

Skill:

Work on two goats for 15 min.

Earlier Event: March 5
Monday 3/5/2018
Later Event: March 7
Wednesday 3/7/2018