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3 Mar 17

March 3, 2017

Warm-up

A. 10-15 min General
Mobility- Shoulders, lats, hips, front rack position

 

B. 25' Walking Lunge

8 GHDSU
8 Back Extension
AB 10 Cal
x 3

 

C. Power Clean + Front Squat x 2 @75% 1.1

 

D. Row 25om
rest 1 min
increasing effort x 3

 

E. 25' Walking Lunge w/ appropriate weight

6 TTB
3 BMU
3 DB PC
x 3

 

Rest 3-5 min

 

F. 17.2 

AMRAP12 
2 rounds of:

50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans

 

Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

 

Women use 35-lb. dumbbells

Men use 50- lb dumbbells

 

 

 

 


 

 

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