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Wednesday 4/11/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

2 rounds of:

80' bear crawl

80' waiters walk, 40'each arm with heavy KB

10 push ups

5 strict pullups

150 m run

Workout Warmup:

10 min alternating EMOM

1st min. complex of, 2 hang P snatch+1 from ground

2nd. Warmup pullups/C2B/Bar MU's

Workout:

16 min AMRAP
4 Bar Muscle-ups, or 8 C2B. Scaled 12 chin over
8 Hang Power Snatches, 95/65, RX+115/75, RX++ 135/95
150 m run
 

Lift:

Back squats, sets of 5 @75%-5@77.5%-3@85%-2@90%, then max set at body weight.

Rest 3 min between sets.

Skill:

5 rounds of:

3 rope climbs

150 m run

Earlier Event: April 10
Tuesday 4/10/2018
Later Event: April 12
Thursday 4/12/2018