AM SESSION
WARM-UP
1 MIN DOUBLES = 126
20 RING HSPU (11,4,2,2,1)
20 - 1 ARM KB SNATCHES (53#)
A. CLEAN FROM BELOW THE KNEE - 4X3(90%x3, 95%x1)
(225#,225#,225#,235#)
B. FRONT SQUAT - FIND 5RM
275-290-300-310(F GOT 3 REPS)
THEN: 3X5 @ 275# (90%)
C. SNATCH BALANCE - FIND 5RM
165-185-205(F GOT 4 REPS)
THEN: 3X5 @ 165# (90%)
D. PLATE LOADED PUSHUPS
3X5 W/160# ON MY BACK
D1. 3 BOX JUMPS - NO REBOUND - NO STEP - 40 INCHES
PM SESSION
A. EMOM 14 MIN
EVEN MIN = 7 STRICT RING DIPS W/25# VEST
ODD MIN = 10 KB SWINGS (70#)
B. 6 ROUNDS EACH FOR TIME
150M ROW SPRINT
12 GHD SITUPS
- BREAK WHILE PARTNER GOES.
EACH ROW TOOK ME :26
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