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20 Mar 17

March 20, 2017

Warm-up

A. 10-15 min general warm-up

 

B. Mobility-Shoulders and hips 

 

C. 3 Sets
5 Back Extension
5 GHDSU
10 Air Squat
10 Cal AB
30 sec FLR

 

D. 3 Sets
8 KBS Set 1 35#, Set 2 53#, Set 3 70#
10 WB
Row 10 Cal
2-3 HSPU
rest 1 min

E. 2-3 Sets
5 Deadlifts
10 Wallball
10 Cal Row @game pace
2-3 HSPU
rest/walk full recovery

 

Those not redoing 17.4

 

A. 2 Power Clean + Jerk
5 Tough sets at the same weight

 

B. EMOM12
1. TTB x 10
2. Front Squat 185/125 x 4 (from the ground)

 

C. EMOM12
1. CTB x 10
2. Power Snatch x 2 @75%

 

D. AMRAP10 
3 RMU

10 Power Snatch @75/55
10 Cal AB


tough effort

 

E. Z1 10 min