Friday, 11.06.19

Performance:

A. Clean from hip/ or high hang; to 5RM then drop set at 2×5@90%

B. AFAP

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1 round of:

150 double-unders

30 push presses, ½ body weight

6 legless rope climbs, 15 ft.

Then, 2 rounds of:

75 double-unders

15 push presses, ½ body weight

3 legless rope climbs, 15 ft.

Then, 3 rounds of:

50 double-unders

10 push presses, ½ body weight

2 legless rope climbs, 15 ft.

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Competition: (WZA Team Qualifiers announced tonight) – today can be prep day for those starting qualifier this weekend. See below for option:

WEIGHTLIFTING:

A. Clean from hip/ or high hang; to 5RM then drop set at 2×5@90%

B. Clean deadlift x 8 reps x 8 sets; rest :30 between sets

* A&B building on last week

C. Weighted Chin Up: 4RM @31X1

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Conditioning:

AFAP –

Dot com

1 round of:

150 double-unders

30 push presses, ½ body weight

Then,

6 legless rope climbs, 15 ft.

Then, 2 rounds of:

75 double-unders

15 push presses, ½ body weight

3 legless rope climbs, 15 ft.

Then, 3 rounds of:

50 double-unders

10 push presses, ½ body weight

2 legless rope climbs, 15 ft.

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Becomplete:

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Prep Day:

3 rds

15 cal row

15 burpees over rower

rest 1:30

3 rds

15 cal ski

12 alt db snatch 70/53

9 t2b

into

10 min

bike

:30 hard @80%

:30 easy

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