Friday 1/18/19

AM – only session today

A. Squat snatch; 1 rep on the 30 seconds for 6 reps @235# (~80% of 1RM)
B. Front squat; 3×3 @295#; rest 2 min (~75% of 1RM)


+

EMOM 12 min:
1- 3 muscle ups + 2 burpee muscle ups
2- 50 foot hs walk (25 down and back)
3- 5 CTB + 2 bar muscle ups
4- 4 strict + 4 kipping hspu

+
EMOM 12 min:
1- 10 wall balls
2- 25 foot front rack DB walking lunge
3- 5 power snatch 135# (~60% of 1RM)
4- 8 bar facing burpees

+

EMOM 12 min:
1- 5 thrusters 115# (~40% of 1RM)
2- 10 deadlift 115# (~23% of 1RM)
3- 30 double unders
4- 4 burpee box jump overs 24″

+

mobility work 20-30 min


 

 

 

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