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Friday 4/27/2018

Warmup

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers (each)

3 rounds of

10 goblet squats

10 KB SDHP

10 KB situps

10 pushups

Workout warmup:

1500 m partner row, Tabata style, 20 sec of work, 10 sec to switch with partner.

Workout

18 min AMRAP

100 m run
5 Thrusters (95/65) rx+(115/75)
7 Hang Power Cleans (95/65)rx+(115/75)
9 Sumo Deadlift High Pulls (95/65)rx+(115/75)

Lift:

Snatch, 20 min EMOM

1 hang snatch+1 squat snatch (squat snatches). Focus on technique, add weight as you can

Skill:

Max set of BMU in 5 min.

Earlier Event: April 26
Thursday 4/26/2018
Later Event: April 28
Saturday 4/28/2018