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Friday 4/13/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

3 rounds of:

10 KB clean and press

10 SDHP Heavy KB

10 push ups

Workout Warmup:

Bench Press:

Warmup to 70%, then 5@75%, 3@80%, 3@85%, 2@90%, Max set at 75%. 3 min rest between sets and warmup DU's.

Workout: 12 min AMRAP

30 Double-Unders
20 Wall Ball Shots (20/14 lbs) (10'/9')
10 Power cleans 115/75, RX+135/95, RX++155/105
Lift:

Front Squat, 7x3 starting @ 75%. Add weight as you can. 

Skill:

Ring MU practice, max set in 3 min, rest 3 min x3 rounds.

Earlier Event: April 12
Thursday 4/12/2018
Later Event: April 14
Saturday 4/14/2018