Friday 3/28/14

A. Four sets of:
Push Press x 6-8 reps
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Kettlebell Swings x 20 reps 1.5/1 pood (24/16kg)
Rest 45 seconds
B. Three rounds for time of:
5 Thrusters 95/65lbs (43/30kg)
10 Burpees
20 Double-Unders

AD 1 min @85%
AD slow spin 1 min
x 4
Row 500m @85%
Rest walk 3 min
x 3
Open prep – come in get warmed up, feel it out, shut it down.

A. BS @30X1; 2, 2, 2, 2; rest as needed
B. emom – PC and jerk not TnG x 2- 5mins 65-75% of 1rm
C. 10-15min open movement practice
AD 1min rest 1min x 4
10mins Z1 your choice

– get in feel good try shorter rests here record rests
– drop PC and jerk from top each rep
– AD same rpm each set
– Z1 is your choice


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