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Friday 5/25/2018

Warmup:

500 m row or 400m run

Mobility:

Dynamic stretch

B warmup:

3 rounds

10 KB snatches

10 push ups, one hand on KB

5 strict pull ups

Workout warmup:

Bench Press:

5 at 75%-5@75%-3@80%-2@85%-2@90%

Workout:

For time:
100 Double Unders buy in

4 rounds of:
10 Power Snatch 95/65, RX+115/75, RX++135/95
10 OH Squats, 95/65, RX+115/75, RX++135/95. (sub 13 front squats if you can't do OHS)

100 Double Unders cash out

Lift:

Power Clean, 12 min EMON. 

Start at 65% and add 5-10 lbs each minute until you fail then take off 10 - 15lbs on next lift and continue.

Skill:

5 rounds of:

10 dips

5 strict pullups

 

Earlier Event: May 24
Thursday 5/24/2018