FRIDAY 4-8-16

WARM UP
200 m run or 250 m Row

2-3 X or 10 Min
10 SHPT
10 OHS
10 Snatch Balance
10 Hallow Rocks
5-10 Bar Taps/Ring Swings
5-Dips

Strict chin up
A. Weighted strict chin up – build to a new 1RM in a 10 minute window, rest 2 – 3 minutes between sets
Example warm up. 3 – 5 strict chin up @ body weight, then singles to build up to heaviest single (1) possible today
WARM UP FOR Snatches + OHS for
“Amanda”
9-7-5 for time of:
*Ring Muscle ups

*Squat Snatches, 135/95

(modify but not RX Bar MU, or 18-14-10-C2B pull ups/ Jumping C2B)

 

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