4/8/16

Warm up

3min banded glute activation

4min Amrap

5 burpees

10 pull ups

100m run

R: 3+33m

Strength

3rm back squat

255

8min Amrap

600m row

50 c2b

Max C&J 155

16 reps no misses

C2b 15,10,10,10,5

For time

5-10-15-20-15-10-5

Ghd

Handstand walk

Time: 14:02

4/7/16

2016 OPEN ATHLETES
1. Snatch
EMOMx9: 2 Snatches at 75%

135 no misses

2. Clean
EMOMx9: 2 Cleans at 75%

185 no misses

3. Conditioning
30 Box Jumps, 24/20
30 CTB PU
30 KBS, 1.5/1-pood
30 Front Squats, 115/80
30 TTB
30 Push Press, 115/80
30 Deadlifts, 115/80
30 Wall Balls, 20/14
30 Burpees
30 Double Unders

Time: 20:43

Bj, c2b, t2b all UB

Fs 5s, ttb 8,6,6,5.4, pp 5s, DL 15s, wb 15s, burpees 5s, dus 3,27

4/5/16

25min EN2 row