Wednesday January 31, 2018

AM- MOVE/ COND.

FOR QUALITY:

EMOM 8

5 strict pull ups

10 narrow push ups

10 pistols (to box if needed)

 

Every 0:30 x10mins

1 snatch high pull, 1 power snatch, 1 squat snatch.

@40%

 

EMOM 8

5 chin ups

10 wide push ups

10 pistols (to box if needed)

 

Every 0:30 x10mins

1 clean pull, 2 power cleans, 1 high hang clean.

@40%

 

EMOM 8

5 kipping pull ups

10 one hand in front push ups (5 and 5)

10 pistols (to box if needed)

 

BURN BRIDGES

Push Press:

2 x 2reps @ 85%

1 x MEreps @ 75%

2:00 rest between sets

 

B) BB Wave 1:

10 Thrusters, 42/30kg

4:00 Max distance Row

1 Round of NATE

2 Muscle-ups

5 HSPU

8 Swings, 32/24kg

Rest 3:00, repeat x 3

 

C) BB Wave 2: 10 Toes to Bar

1 Round of DT @ 60/40kg

12 Deadlift

9 Hang Cleans

6 Push Jerks

4:00 AMRAP

15 Box Over Burpees + 15 Toes to Bar

Rest 3:00, repeat x 3

 

D) BB Wave 3:

3 x 30 GHD Sit-ups

3 X 20 Good Morning (banded)

*rest as needed.

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