Thursday, 10.24.19

Throwback Shirt!

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Performance:

A. Weighted Pull-ups

4 sets of 3; heavy

B1. Ring Rows

3 sets of 6 reps; weighted, feet up on box

B2. Weighted Ring Support Hold x :15 hold x 4 sets

*superset with B1

C. MAP Training: (recovery focus)

@70-80%; movement focused

AMRAP 10

250m Row

30’ bear crawl

3 SqT Clean Thrusters 95/63

30 Double unders

D. Recovery / mobility

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Competition:

A. 2 Hang Power Cleans + 2 Split Jerks x 5 working sets

B. . Snatch Pull; @100% x 1 rep ; EMOM x 5

C. Weighted Pull-ups 4 x 3 ; at no more than 80% of 3RM pulp

D. MAP Training: (recovery focus)

@70-80%; movement focused

AMRAP 10

250m Row

30’ bear crawl

3 SqT Clean Thrusters 95/63

30 Double unders

E. Gymnastics Primer @ conversational piece

5 rds

2 strict muscle up

3 strict hspu

4 deadlifts 135/93

5 box jumps 30/24 * step down

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