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Monday 3/18/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

40’ bear crawl

40’ crab walk

20’ duck walk

10 shoulder presses, empty bar

10 front squats

150 m run

150 m row

Workout Warmup:

10 min alternating EMOM of:

3 thrusters, working up to a heavy triple

Work on your ring MU’s. If you cant do MU’s do Ring dips, kipping.

Workout:

  • 4 Rounds for time of:

  • 20 box jumps, 24”/20”

  • 10 Thrusters, 95/65, RX+ 115.75, RX++135/95

  • 5 Ring Muscle-ups, (scale to 5 pullups + 5 ring dips)

Lift:

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Tall Clean x 3 reps

Build over the course of the 4 sets.

(Use this as a warmup & to practice your pull underneath the bar.)

B.
Every 3 minutes, for 15 minutes (5 sets):
3 Cleans + 1 Jerk

*Sets 1-2 = 1 rep @ 85% of your 1RM in this complex
*Sets 3-4 = 1 rep @ 90% of your 1RM in this complex
*Set 5 = 1 rep @ 90-95% of your 1RM in this complex

C.
In 18 minutes, build to a 3-RM Back Squat

D.
Three sets of:
Behind The Neck Push Press x 8 reps
Rest 30 seconds
Glute Ham Raise x 6-8 reps
Rest 30 seconds

Build over the course of the 3 sets.

Skill:

Work on two goats

Earlier Event: March 17
Sunday Funday 3/17/2019
Later Event: March 19
Tuesday 3/19/2019