10.23.18

Warm up:

10 rounds at 80-85%

1:00 row for cal

1:00 rest

mobility: as needed

A. 10 min emom(goal is best positions not heaviest weight)

2 Snatch Deadlifts+1 power snatch+2 overhead squats

B. Class

C. 5 min AMRAP

max bar muscle ups*

At the start of each minute:

3 deadlifts 405/275+6 double Russian kb swings 53’s/35’s

D. 4 rounds(for quality)

15/10 strict ring dips

10 Pendlay Rows 185/125

 

 

Tuesday, October 23rd, 2018 at 10:06 pm / Competitive