Thursday. 2.11.16

MOB: Full body
WU: 6 Hang Power Snatches. 6 OHS. 200m run
R: The Day’s Movements.

S: Back Squat. WU to 65%-70% of your 1RM. 8-8-8. 2-3 minute rest between efforts.
C: AMRAP in 12:00 of:
6 Hang Power Snatches 95/65
6 OHS 95/65
200m run

LIII: 75/45
LII: 45/35
LI: Weights and subs of choice.

PWMOB: Lax ball in C/S/B/Glutes. Stretch Hamstrings and hip flexors. Rollout calves.

The Chisel:
S: S: 5 rounds. :30 of weighted lunges, alternating legs + :20 max goblet squats. Rest :90
C: AMRAP in 12:00 of:
6 Burpees
12 AKB swings
200m run

Advanced: 115/75
Endurance: 75/45

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