Friday, 02.28.20

COMPLETE:

Weightlifting:

A. “Gwen”

15-12-9

TnG UB Clean and Jerks ;

AHAP & AFAP

* athletes choose weight. Unbroken sets, also AFAP, BUT< unbroken set

///

Conditioning:

A. Row/Burpee

Every 3 minutes ; starting at 12 cal row + 12 burpees

* increase by 2 each cal row and 2 burpees, every 3 minute. Til failure.

0-3 :12 cal row + 12 burpees over

3-6 :14 cal row + 14 burpees over

6-9 :16 cal row + 16 burpees over

etc. .

Minutes: 3-6-9-12-15-18-21-24-27-30. . Etc

*Ladies start at 10/10

**30 min CAP

***send in scores

B. AMRAP 15 @60-70%

* Purely focused on movement efficiency below

5 strict HSPU

10 kipping HSPU

.25 air runner

10 Double DB Snatch

5 SqT box jumps 30/24 *step down

***Gwen and B in 1st session. Row / Burpee in 2nd

///

Becomplete:

1. Weighed sled side steps x 30′ x 4 each side

2. KB waiters carry x 4 each aide x 50′

3. Hanging straight leg, leg raises to 90 degrees. 18-15-12-9-6. Ub sets. Rest accordingly

4. 5-7 min SqT therapy

5. Crossover symmetry