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October 15, 2019

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6 Mar 17

March 6, 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

Start 17.2 3-5 min later

 

Those not redoing 17.2

A. Back Squat 2, 2, 2, 2
build to a tough set
rest 3 min

 

B. EMOM10
1. CTB x 10
2. Clean + Below Knee Hang Clean @75%

 

C. EMOM10
1. HSPU x 10
2. Power Clean + Jerk @75% (PC 1rm)

 

D. 50 Cal Row
50 Wall-ball 20/14
50 Burpee

tough effort

 

E. Z1 10 min

 

 


 

 

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