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Friday 6/8/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

40 Jumping jacks

40' Bear crawl

40' Crab walk

10 dips

10 push ups

Workout warmup:

Bench Press:

Warmup to 70% 

2x5@75%-3@85%- 1 @90%-1@95%-@100%+.

3 min rest between sets

Workout:

10-9-8-7---3-2-1

Power Snatches 95/65, RX+ 115/75, RX++ 135/95

Ring Dips

25 Du's after each round

Lift:

Strict Press:

10 min EMOM

1 rep on the minute, get as heavy as you can

Skill:

15 GHD sit ups

5-10 Strict HSPU

Earlier Event: June 7
Thursday 6/7/2018
Later Event: June 9
Saturday 6/9/2018