Mobilize
Banded Paleo Chair
Kneeling Thoracic
Warm-Up
500m Light Row
2 Rnds ~
10 Hip Extensions
10 Hollow Rocks
10 GHD Sit Ups
10 Supermans
------------------
2 Rnds~
3 Walkouts
30s Sampson Stretch
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BB Warm-Up
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PUSH PRESS
Work to Heavy 1 Rep...
then... 4 x 6 @ 65% (of what you just did for Heavy)
POWER OUTAGE
P-1
In a 5min window:
100 D/U* (buy-in)
AMRAP in remaining time:
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)
~ 5 MIN REST ~
P-2
In a 5min window:
100 D/U* (buy-in)
AMRAP in remaining time:
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)
~ 5 MIN REST ~
P-3
In a 5min window:
100 D/U* (buy-in)
AMRAP in remaining time:
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)
*This is not a D/U workout! If you are proficient at them, get to 100 as fast as possible. IF you are not, get as many as you can in 2min, if you clear 100 before then, then you get some extra time...but DO NOT spend your time trying to get to 100...
200 Singles is a good sub, if you can string together a few D/U, then get some w/in the 2min
A.Johns ~ 85# / 2rnds / 2rnds / 2rnds + 4reps
Z. Wendt ~ 185# / 2rnds + 12reps / 2rnds / 3rnds + 2reps
tb ~ 195# (missed 205 on 2 attempts) / 2rnds + 14reps / 3rnds + 4 reps / 4rnds
But whoever obeys me dwells in security, in peace, without fear of harm. ~ Proverbs 1:33
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