Thursday. 1.08.15

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

WU: 3 kb snatch, right arm. 3 kb snatch, left arm. 6 4-count mountain climbers. 200m run.

REVIEW: KB snatch. Mountain Climbers. RKB swing. C2B pullups.

S: EMOM for 10 minutes. Max C2B pullup in :15.

LIII: Red band C2B

LII: Pullups as high as you can get your chin over the bar (without arching your neck!)

LI: Pullups as high as you can get or B/A pullups or ring rows or bent over rows.

C: AMRAP in 15:00 of:

3 KB snatch with the right arm 70/53

3 KB snatch with the left arm 70/53

6 4-count mountain climbers

12 RKB swings 70/53

200m run

PURPOSE: Power. Stamina. C/R endurance.

LIII: 53/35

LII: 44/25

LI: Weight of choice. 1 arm RKB swings okay instead of snatches. 100m run/walk.

PWMOB: Lax ball in C/S/B/Glutes/Forearms. Couch stretch. Rollout back.

Advanced: S: Muscle Ups.

Endurance: 53/35 is rx’d.

Leave a Reply

Your email address will not be published. Required fields are marked *