Monday, 08.12.19

Nito

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De-load week, leading into Wodapalooza prep week

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A. Power Snatch: 60-65% x 3 reps TNG as EMOM x 7

B. Front SqT : climb to 3RM at 30X0 I. 12 min

C. AMRAP 10

5 strict HSPU

10 pistols

5 strict pullups

* compare to 4 weeks ago

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Every 3 min x 6

25/20 cal bike

– intent is 95+% sprints each time

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Becomplete:

1. Seated landline press 6/ each side x 4 sets

2. Weighted ring rows (semi sup) x 5-7 reps x 4 sets

3. DB SA Row x 10 reps x 4 sets each side

4. 10 min sled drag (forward walk – sled behind you) , constant

5. 5 rds – 5 strict t2b + :30 plank hold. ; rest :30-1 min between

6. Crossover symmetry

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