Friday. 3.13.15

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.

WU: 3 Power Cleans. 6 HSPU. 9 Pullups. 5 Split Jerks.

REVIEW: Power Clean. HSPU. Pullups. Split Jerk.

S: Split Jerk. 15 minutes to a heavy single.

C: 3 rounds. 3:00 work/:60 rest

3 Power Cleans 165/115
6 HSPU
9 Pullups

*WE DO NOT RECOMMEND YOU PERFORM THIS WORKOUT IF YOU ARE COMPETING IN THE CF OPEN. TAKE A REST DAY INSTEAD.

LIII: 145/100. HSPU sub of choice.

LII: 125/85. HSPU sub of choice. Pullup sub of choice.

LI: Weight of choice. From the hang okay. HSPU sub of choice. Pullup sub of choice

PWMOB: Full body rollout.

Advanced: 195/140

Endurance: 145/100 is rx’d.

The Mar: 3 rounds of 3:00 work/:60 rest

3 doorway pushups
6 sit to stands
9 flutter kicks/leg

CTF M2B:

S: Push Jerk. 15 minutes to a medium weight single.

C: 3 rounds. 3:00 work/:60 rest of:

3 RKB swings at weight of choice
6 DB Push Press
9 Hanging Knee Raises

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