Thursday. 4.30.15

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

WU: 5 C2B pullups. Review 3 position snatch.

REVIEW: C2B pullups. Snatch. BB OHS sit.

S: 5 rounds: Every 3:00. 3 position squat snatch. 1 from the high hang + 1 from the hang + 1 from the floor

C: AMRAP in 8:00 of:
Buy In: Accumulate :60 in the BB OHS sit 45/35
In the remaining time: AMRAP of:
10 RKB swings 70/53
10 C2B pullups

LIII: As many C2B pullup as possible in :30.

LII: Weight of choice. As many pullups as possible in :30 at scaling option of choice.

LI: BB OHS sit at weight of choice (PVC is fine!) 10 RKB swings at weight of choice. 10 ring rows.

PWMOB: Lax ball in C/S/B/Glutes/Forearms. Couch Stretch. Pigeon Pose. PVC roller in lats.

Chisel:

S: 5 rounds. Every 3:00: 5 KB snatch with right arm + 5 KB snatch with the left arm at weight of choice.

C: Same

Advanced: As many Muscle Ups as possible (no press out) in :30

Endurance: None

M2B:

S: 5 rounds. Every 3:00: 5 KB snatch with right arm + 5 KB snatch with the left arm at weight of choice.

C: AMRAP in 8:00 of:
Buy In: Accumulate :60 in a squat sit
In the remaining time: AMRAP of:
10 RKB swings at weight of choice
10 ring rows
Rest :20

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