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
PURPOSE: Power. Stamina. C/R endurance.
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.