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Wednesday 6/6/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

Sled push up and back on turf. 50lb's

150 m row

10 KB swings

Workout warmup:

5x3 push presses from rack

Warm up to 60% of 1rm, then begin your working sets. 

Two min rest between sets.

Workout:

9 min AMRAP

150 m Run

9 TTB

9 Alternating DB Snatch (each arm, 18 total) 50/35lb. Please do not drop DB's

Lift:

Power cleans, complex of, 1 shrug-1 hang-drop weight then 1 from ground. 

Start at 70%, get as heavy as you can.

On the 2 min for 10 rounds. 

Skill:

Ring MU's:

Two 3 min AMRAP's, rest 3 min between AMRAP's

 

Earlier Event: June 5
Tuesday 6/5/2018
Later Event: June 7
Thursday 6/7/2018