If you did worse on .4 than a year ago; I recommend warm up, mobility, and emom(including rest minutes). B,C, and D should probably be avoided if you did worse and plan to retest

Warm up: run 6 min out + 6x:15 hard run/:45 easy pace


A) 20 min emom

Min 1: 20/15 cal assault bike

Min 2: 2/1 legless 

Min 3: 5 power Cleans 225/155, 4 at 245/165, 3 at 255/175, 2 at 275/185, 1 at 295/195

Min 4: rest(although if you think you got these weights with no rest min needed; skip rest minute. Make this a 15 min emom with the same amount of work)

B) 5×5 strict weighted pullup

C) 50 pistols(3 min cap)

D) do some light core work. 

Saturday, March 18th, 2017 at 6:15 am / Competitive