Friday June 2, 2017

1. Warm up:
A. Perform at RPE 7:
Run 400 meters
Row 500 meters
Ski 500 meters
5:34

B. Shoulder/Scap warm up:
Complete

2. Strength:
A. Every 2 minutes for 20 minutes (10 Sets)
Power Jerk x 2 Reps (touch and go style)
135, 155, 165, 175, 185, 195, 205, 210, 200, 200 x 4 reps

B. EMOM for 15 minutes (15 Sets)
1 Power Clean + 1 Front Squat (Start at 65% and work up if moving well)
135, 145, 155, 165, 175, 185, 195, 205, 205, 205, 205, 205, 205, 205, 205 (PR Pwr Cln 8 times)

3. Conditioning:
A. AMRAP 20 minutes
15 Calorie Assault bike
12 Alternating DB snatches, 50#
Rest 30 seconds
40 Double unders
12 Overhead squats, 95#
Rest 30 seconds
6 Rounds + AB/DBS on round 7 @ 19:45

Bike 35-44 seconds
DB snatch touch and go unbroken
Double unders 1 trip up
Overhead squats unbroken 

4. Gymnastics/Skill:
A. EMOM for 10 minutes (10 Sets)
3 Ring Muscle ups (focus on perfect, efficient reps)
Completed, 30 good reps

5. Cool down:
A. 10 Minutes of Assault bike at very easy pace
Completed