10.20.18

Warm up:

Run 1200 m

Mobilize

A. Team at 10 am

1 mile bike

Max single arm db thrusters 50/35

Max ttb

Max box jump overs 24/20

B.  3 rounds 

1 min max bench 95/65

1 min max barbell rows 95/65

1 min max deadifts 95/65

Rest 1 min

C.  Every 3 min for 12 minutes 

1 power clean+3 front squats+1 jerk

D. Accessory 

GHR 4×8

Weighted glute bridge 4×8

Strict hspu 4×8*

*add plates to make it tough.

Strict chin-ups 4×8

Friday, October 19th, 2018 at 11:28 pm / Competitive