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Wednesday 6/20/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

2 rounds

10 RKBS

10 KB snatches

10 goblet squats

10 push ups

10 V-ups

Workout warmup:

10 min alternating EMOM

1 PS+1 SS,+1 snatch balance, working up to workout weight++

100 m run or 100 m row

Workout:

For Time:
21 Lateral Bar over Burpees
21 Overhead squats, 95/65, RX+115/75, RX++ 135/95 (sub front squats if unable to do OHS)
15 Lateral Bar over Burpees
15 Power snatches, 95/65, RX+115/75, RX++ 135/95
9 Lateral Bar over Burpees
9 Snatches (squat snatches) 95/65, RX+115/75, RX++ 135/95(sub Squat Cleans)
 

Lift:

Cleans

On the 2 min for 7 rounds,  hang squat clean+ 2 from ground. Does not have to be touch and go. Start at 65% and get as heavy as you can. 

Skill:

10 min of ring MU practice

 

Earlier Event: June 19
Tuesday 6/19/2018
Later Event: June 21
Thursday 6/21/2018