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October 15, 2019

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March 13, 2017

Warm-up

A. 10-15 min general warm-up

 

B. Mobility-Shoulders, pecs and hips 

 

C. 15-20 min Snatch 
work up to 80-85% 1rm
make it feel perfect, you should be warm!

 

D. Row 250m
3 CTB
100' Farmer carry 53/35
3 Snatch @95/65
x 2-4

E. Start 17.3 5 min later

 

Those not redoing 17.3

 

A. Clean + Below Knee Hang Clean + 2 Front Squat
5 Tough sets at the same weight

 

B. EMOM12
1. TTB x 10
2. Back Squat 225/155 x 4

 

C. EMOM12
1. HSPU x 10
2. Power Clean x 2 @75%

 

D. AMRAP11 
AB 3K

26 Pull-up

47 Burpees to 6" target

tough effort

 

E. Z1 10 min

 

 


 

 

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