12.4.17

Warm Up:

Row 1500+4 min of :15/:45

Mobility

A) 5 rounds

12 Deadlifts

9 Hang Cleans

6 push Jerks

Row 20/15

205/135

B) Class

C) 6 rounds(18 min cap)

3 Muscle ups

40′ HSW

5 deadlifts 315/205

Rest 1 min

(rest may feel unnecessary but should be taken to keep movements as sharp as possible. Avoid wearing a belt.)

Accessory:

400m walking sled drag

3 rounds

20 hollow rocks

20 v-ups

Monday, December 4th, 2017 at 12:05 am / Competitive