Saturday 2/3/18

Ally sotts press.jpg

Warm-up:   2 RDs

150 m Row

50 JJ

10 Sit ups

10 PVC press

Stretch:  Leg swings, 3 position lunge, shoulder stretch on boxes, scorpion

Strength:  

3 rds- Pull up Complex

A.)  3 kips, 3 pull-ups

B.)  3 pull ups, 3 C2B

C.) 3 C2B, 3 Mups

A.)  3x5 Behind the neck sotts press

b.)  5’ Snatch Warm up

C.)  6 x 2 Snatch @ 80%

1x5 @ 95%

Conditioning:

3 Rounds

Every 5 ‘

2 rds of

8 Thrusters 95/65#

12 Bar Facing Burpees