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Tuesday 3/5/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of

40’ bear crawl

40’ crab walk

10 push ups

15 air squats

10 v-ups

Workout Warmup:

Bench Press, on the two min.

5x5 @ 75% ish

Workout:

"Air Force"

For Time:

20 Thrusters, 95/65

20 Sumo Deadlift High-Pulls, 95/65

20 Push Jerks, 95/65

20 Overhead Squats, 95/65

20 Front Squats, 95/65

(4 Burpees at the top of each minute)

Endurance:

For Time:

20 Thrusters, 75/55

20 Sumo Deadlift High-Pulls, 75/55

20 Push Jerks, 75/55

20 Overhead Squats, 75/55

20 Front Squats, 75/55

(4 Burpees at the top of each minute)

Lift:

Squat Snatch

10 rounds of, 1 hang SS+1 from ground.

Skill:

3 rounds of:

10 pistols

2 rope climbs

Earlier Event: March 4
Monday 3/4/2019
Later Event: March 6
Wednesday 5/6/2019