03/20/2017

Warm-up:

15 Banded face-pull and press

3 rounds:

3 Arch/hollow swings + 3 butterfly pull-ups + 3 C2B butterfly

HS walk 25 feet, or 30 sec Chin/toes HS hold

WL:

1) Find a 1RM Hang Snatch

Strength:

2A)  BS: 4x5 @80% of last week’s 5RM

2B) 4xME strict + ME Kipping HSPU

Conditioning:

3) For time:

9 Thrusters (95/65)

50 Dubs

12 Thrusters

50 Dubs

15 Thrusters

50 Dubs

18 Thrusters

50 Dubs

21 Thrusters

50 Dubs

Extra work:

Strength:

1) 5x5 Bench press

2) 5x5 Strict weighted pull-up

PR:

1) 90/90 5 breaths

2) Side planks 5 breaths each side

3) 20x Alternating Superhumans