Tuesday. 3.7.17

MOB: Full body
WU: 5 BB Power Cleans. 5 BB Front Squat. 5 C2B

S: Front Squat. 5 reps at 50% of your 1RM EMOM for 10:00. Work on SPEED, TECHNIQUE and EXPLOSIVENESS. (How long does it take you to complete 5 squats each round?)

C: AMRAP in 10:00 of:
5 C2B
5 Power Cleans 155/105

Option 1: 1 C2B + 4 pullups. Weight of choice.
Option 2: 5 pullups on odd rounds. 5 band assisted C2B pull-ups (red band only) on even rounds. Weight of choice.
Option 3: Subs of choice. Weights of choice. Hang Power Cleans okay.

PWMOB: Lax ball in C/S/B/Forearms. Rollout lats. Stretch hamstrings and hip flexors.

Advanced: 2 bar muscle ups + 3 C2B pull-ups each round.
Endurance: 135/95

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