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08/25/2018

Warm Up

2 rounds

- 10/8 cal bike (moderate)

- 15 sec sleeper stretch (each arm)

- 8 barbell bent rows (1 overhand, 2 underhand)

- 30 sec plank


Strength/Skill

EMOM 6 min

- 2, 2, 2 (strict press, push press, jerk) @ 50%

- 3, 3, 3 ( strict pull-up, kipping/butterfly, CTB)


Conditioning

- 800m run

- 10 hang cleans @ 155/115

- 400m run

- 20 pull-ups

- 200m run

- 30 ring dips

- 100m run

- 40 russian twist @ 20/14


EMOM 8 min

- 8 hammer curls

- 40ft SA DB walk (each arm)


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