AM Prep for day:
A. 500 x 3 ; increasing intensity . . . 3 min rest in between of dynamic work
Into
55 cal row @85%
B. Bike – :20 second sprints x 5; rest 2 Min and complete upper dynamic work during
*mobility and movement prep before starting C and beyond
C. Deadlift 1 rep every :30. Starting 135/93. Jumping by 10# each time climbing to 225/153. *warmup well with barbell and lighter weights.
+
2 rds
5 deadlifts 225/153
12 wall balls 20/14 to 10/9′
15/12 cal row
10 tng hspu (to standard)
Rest 2-3 min between
Into 7 min row @80%
Regionals
A. 17.4 (priority)
B. Snatch 6×3 @74-77%
C. Power Clean + 3 Split Jerks; build to max
*b,c can be in the am if 17.4 is pm.
Opens:
A. 17.4