7.18.16

Prioritize as needed. If your doing it all this is best split into 2 sessions. Don’t rip.
Run 1 mile
3x

5 GHR+5 dragon flags+3 min mobility
A)

Barbell Row

4 x 10
Deadlift (belt okay)
4 x 10
Hip ext
3 x 20

“B)For time:

75 pull-ups
Row 500 meters
75 push-ups
Row 500 meters
50 pull-ups
Row 500 meters
50 push-ups
Row 500 meters
25 pull-ups

Row 500 meters

25 push-ups

Row 500 meters”

C) Snatch(belt and shoes okay)

10 x 1 every :90
No misses

D) 10 x 1 every :90

split jerk(belt and shoes okay)

Monday, July 18th, 2016 at 1:39 am / Competitive