Thursday. 1.22.15

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

WU: 3 kb snatch, right arm. 3 kb snatch, left arm. 200m run.

REVIEW: KB snatch. AKB swing. C2B pullups.

S: EMOM for 10 minutes. Max C2B pullup in :20.*

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.

*How does this compare to last week?

C: AMRAP in 15:00 of:

8 burpees to a target

8 kb snatch (alternating arms) 70/53

12 AKB swings 70/53

200m run

PURPOSE: Power. Stamina. C/R endurance.

LIII: 53/35

LII: 44/25

LI: Squat thrusts okay. 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.

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