2.6.17

Warm up

12 min row+3 rounds 30 walking lunges+10 chin ups

Mobilize

A) 20 min clock

Bergeron beep test x 10 min

At 10 min: 10 min AMRAP 

16/12 cal bike+12 power snatch 75/55+8 box jumps 24/20

B) 12-9-6

Muscle up

Clean and jerk 135/95

C) 100 hip ext+100 deadlifts 115/75

D) class anywhere in there if you like.

Monday, February 6th, 2017 at 5:39 am / Competitive