11.10.18

Warm up:

3 rounds

:15 sprint/:45 rest

:30 sprint/:30 rest

:45 sprint/:15 rest

:60 sprint

30 double unders

Rest 1 min

A. 30 minutes

Build to a 1 rm high hang full snatch

Build to a 1 rm power clean

B. 12 min EMOMΒ 

3 deadlifts with 3 sec negatives

50’ hsw

C. Class(probably)

4 rounds

21 sdhp

15 front squats

9 thrustersΒ 

Run 400 m

75/55

Friday, November 9th, 2018 at 10:48 pm / Competitive