9.5.17

Warm up

10 min emom

50′ best crawl+50′ reverse bear crawl

At 10 minutes

5 min

:30 on :30 off dubs

Mobilize

A) 20 min emom

2 Power clean and split Jerk

Try to warm up so you can start pretty heavy

B) 20 min amrap

25 unbroken wallballs 20/14

20 unbroken pull-ups

15 unbroken deadlifts 225/155

Scale load or rep scheme to stay unbroken.

C) class skill (metcon if you can; low priority)

D)

4 sets of 10+ single arm DB row AHAP

4 sets of 10+ Barbell hip ext

4 sets of 4-6 strict mu, 6-10 strict chin ups, or 10-15 ring rows

Tuesday, September 5th, 2017 at 3:50 am / Competitive