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Wednesday 4/4/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

3 rounds of:

150 m row

150 m run

10 squats with BB

10 ring rows, r2, 5-10  pullups, r3 5 c2b. 

Workout Warmup:

Back Squat, 4x max set @body weight. No rest in standing position. 3 min rest between sets. 

Workout:

15 min AMRAP
18/15 Calorie Row
15 Sumo Deadlift High Pulls (95/65)
12 Burpee Box Jumps (24/20)
9 Chest to Bar Pull-ups, or 3 ring MU's, or 4 BMU's

Lift:

Snatch, 1 hang + 1 from ground + 1 snatch bal. (these are squat snatches)

10 sets working on technique

Skill:

10 min EMOM

Set of MU's on each minute. Pick a # you can do for each round. 

Earlier Event: April 3
Tuesday 4/3/2018
Later Event: April 5
Thursday 4/5/2018