A. Mainsite 180608
10 sets
In 1 min
10 BF Burpees
ME Power Snatch 155/105
*rest 2min
B. Pigeon Stretch 1×2:00 each
C. T-Spine Mobility w/ Foam Roll or Lacrosse Ball
D. QL/Low Back Mobility w/ Lacrosse Ball
A. 5×1-3 Strict MU or Strict MU Transitions
B. 5×2-5 Kipping MU or Arch/Hollow Swing on Rings
C. For Time – 12 min Cap
50 GHDSU
40 KBS 53/35
30/21 Cal Row
50 Abmat Sit Ups
40 KB Swings
30/21 Cal Row
12min to Complete
800m Run Buy In
then
21-15-9
Thrusters 95/65
Cal Row
———
Rest 5min
———
12min to Complete
800m Run Buy In
then
3 Rounds
15 SDHP 95/65
25 Wall Ball 20/14
A. 5 sets
SLO + Snatch + Hang Snatch
B. For Time
21 Burpee Box Jump Over 24/20
200m DB Run 50/35
15 BBJO
200m DB Run
9 BBJO
200m DB Run
6 BBJO
A. Back Squat 4×6 @best set of 8 on 9.11.18
B. AMRAP 12
6 Strict HSPU
9 TTB
12 Pistols
A. 5 sets
3 Strict Pull Ups + 3 Kipping PU + 3 CTB + 30s Hang
rest 90s
*If 3s are easily doable, increase to 4s (keep hang time the same). Begin by increasing CTB Pull up first, for example if you completed the 3s you could try 3/3/4/30s, then 3/4/4/30s and then 4s across.
B. 4 sets
500m Row
rest 1min
25/20 Cal AB
rest 1min
