Wed, 031319

Performance / Teens / Masters;

A. MAP Training @80%; sustainable efforts

*stay within your control today and keep the focus as sustainable rounds throughout

AMRAP 10

1 rope climb (as high as you have)

3 DB Manmakers 50/35’s

9 box jump overs 30/24 *no rebound

27 double unders

Rest 4 min

Amrap 10

300m row

12 burpees over rower

15 Russian kB swings 70/53

Rest 4 min

1 rd – keeping 70-80% output here

50/40 cal bike

40 dB snatch 50/35 (alt arm)

30/24 cal ski erg

200’ lunge (bw)

10 bar muscle ups

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Competition:

Weightlifting:

A. Power snatch x 2 reps @70% x 5 sets

B1. DB suitcase Bulgarian split squat 6/ each leg x 3 sets each side

B2. Seated single arm Arnold press x 6 reps each side x 3 sets

C. A. MAP Training @80%; sustainable efforts

*stay within your control today and keep the focus as sustainable rounds throughout

AMRAP 10

1 rope climb (as high as you have)

3 DB Manmakers 50/35’s

9 box jump overs 30/24 *no rebound

27 double unders

Rest 4 min

Amrap 10

300m row

12 burpees over rower

15 Russian kB swings 70/53

Rest min

1 rd – keeping 70-80% output here

50/40 cal bike

40 dB snatch 50/35 (alt arm)

30/24 cal ski erg

200’ lunge (bw)

10 bar muscle ups

#

Becomplete:

Athlete specific with recovery for 19.4 in mind

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