Friday, 031717


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 

Leave a Comment

Your email address will not be published. Required fields are marked *