Tuesday April 23, 2019

Warm Up 140 (No Measure)

2 RNFT:

50′ Soldier Walk

50′ Butt Kickers

8 KBS

8 Goblet Squats

8 Beat Swings

8 SDHP

Clean and Jerk (5 x (4+2) @ 60-65%)

-Power Cleans done in singles

-Split Jerks

Metcon (3 Rounds for time)

E4MOM x 3

500m Row/800m Bike

12 Pull Ups

21 KBS @ 53/35 lbs
-Aim for strict pull ups if we have them.

-The first round should take us less than 3 min, we should be sprinting.

Scale 1:

400m/600m

8 Kipping

21 @ 45/25

Scale 2:

300m/500m

12 Ring Row/Jumping

21 @ 35/20