3.4.19

Warm up: 

15 min assault bike

A. 

Every 5 minutes for 25 minutes

Row 750

3 front squats at 1.5x/1.25 bodyweight

B. Class

C. Max bar muscle ups in 8 minutes*

*Emom 8 db power cleans 50’s/35’s

022719

warm up: athletes choice

mobilize

A. 4 back squats every 4 minutes for 16 minutes

B. 8 minute max muscle ups*

*every break :30 dball bear hug 100/70

C. Class

D. Weakness

022619

warm up: 3 mile Assault bike + 5 minutes of :15 sprint/:45 recovery

mobilize

A. 5 rounds

15 burpees over the bar

3 dead lifts

3 hang power cleans

2 squat cleans

2 push jerks

RX:225/155

B. Class

C. Weakness up to 15 minutes

 

022519

Warm up: 4 rounds

50 double unders

5 d ball over the shoulder

3 muscle ups

mobilize as needed

A. 10-20-30

Assault bike Cal

clean and jerks 115/75

B. Class

C. Accessory or weakness

4×10 alt top to top kb strict press

4x up to 10 strict chin-ups

4×20 ghd sit-ups

 

022319

19.1 if you haven’t.

otherwise

warm up: athletes choice

A. 10-20-30

Assault bike calories

clean and jerks 115/75

B. Class(Partner DT)

C. Weakness work