Monday, August 6, 2018

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Warm up:

Row 300 meters

Knee pulls

Quad pulls

Inch worm

Run 400 meters

-then-

3 rounds

10 Pvc – Good mornings

10 Scorpions

10 Pass through

Skill: 

Pistols

Strength:

10 min build up

then

DL- 5-3-1

rest 3 min between lifts

WOD: 

AMRAP: 7 min

8 DB – Squats (50/35)

5 DB- Hang clean jerk

Options

1) Keep same weight but only: go 5 min (should not have to put weight down more then 2x during cycle.

2) Lower weight to where your sure you can go unbroken during cycles same time

3) Go heavier with DB.