TUESDAY 3-5-19

 

 

 

 

 

WARM UP 5 INTERVALS

:50 sec easy

:10 Sec hard

then 2 RNFT

10 SHPT

10 OHS

10 BTN PRESS

Down Dog Sequence

2 Rounds NOT for time:
0:20 Down dog
0:20 Up dog

 

 

POWER SNATCH

Warm Up Sets
Every 1:30 for 4:30 (3 sets):
Set 1: 5 Power snatch (light)
Set 2: 5 Power snatch (medium)
Set 3: 5 Power snatch (workout weight)

WOD
3 Rounds for time:
5 Power snatch (185/115)(135/95)(115/85)(95/65)
10 Bar-facing burpees

Notes: Touch and go, if you can. Can you do this sub-3:00? This is your daily dose of high intensity, low volume work to keep the pump primed for 19.3.

Rest 3:00

GYMNASTIC STAMINA

3:00 Rest after the conditioning piece and complete.

3 Sets:
5 Strict pull-ups
+ 7 Chest to bar pull-ups
1:00 Rest

EMOM for 3:00 (3 sets):
5 Bar muscle-ups

 

 

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