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Thursday 8/23/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B Warmup:

50 partner pullovers

400 m run

Workout warmup:

3 rounds of:

Arm curls, Empty barbell max set

Strict Dips

10+ weighted lunges, (empty barbell overhead)

Workout:

4 rounds

20 Alt. DB Snatches 50/35

20 Russian KB Swings 32/24

20  Russian Twists 25/15 bumper

150 m run

Endurance:

4 rounds

20 Alt. DB Snatches 35/25
20 Russian KB Swings 20/12

20  Russian Twists 25/15 bumper

400 m run

Lift and Skill:

Make up a lift and skill you missed this week

Earlier Event: August 22
Wednesday 8/22/2018
Later Event: August 24
Friday 8/24/2018