3 Mar 17
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