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Wednesday 5/9/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

150 M row

150 m run

Workout warmup:

5 rounds of Cindy, (5 pullups-10 push ups-15 air squats) Alternate strict pullups every other round. 

Workout:

400 m run buy in

21-15-9

KB Snatch 24/16 kg kb

Goblet squats same KB

Box Jumps 24/20

400 m run cash out

Lift:

OH Squats, 7x3 starting at 60% and working up to a heavy triple. 

Skill:

HSPU, 10 strict+20 deficit+30 kiping. 

Earlier Event: May 8
Tuesday 5/8/2018
Later Event: May 10
Thursday 5/10/2018