Monday, April 11, 2016

Run, Push ups, KBS

Barbell & Accessory 
A) Snatch 5x3 @ 70% of 1 RM
B) Double-unders, 5x10 attempts or 10-50 unbroken
C) Mobility, 5x2 mins

Kicker (to be done immediately after your workout; do all, some or none)
30 Hang Squat Cleans, 95/65  |  75/55
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Foundations 
AMRAP 15
50 Single-unders (add 50 singles each round)
15 Thrusters 45/35
30 Hollow Rocks


Conditioning 
3 RFT
Run 400m
50 HR Push-ups
30 KBS 55/35  |  Masters (50+) 45/25#


Competition 
AMRAP 20
Row 1000m
20/10 Ring Dips (men high rings)
10 UB Back Squats 225/145 |  185/115

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