Monday 12th Feb 2018

Warm-Up:  400 m run/or 3 mins on bike

10 PVC pass thru

10 PVC around the world

10 Spiderman lunges

10 Iron cross

4 Pigeon pose

**forearm stretches

 

Strength: Front Squat

5×5 @ 75 – 80% of 1RM
*No more then 2 mins rest between sets

 

MetCon: AMRAPs

4 min AMRAP:
1 round of “Cindy”
Max  SQUAT  snatches  95/65
— rest 2 mins —

3 min AMRAP:
1 round of “Cindy”
Max POWER snatches 95/65
— rest 2 mins —

4 min AMRAP:
1 round of “Cindy”
Max HANG POWER snatches 95/65
— rest 2 mins —

3 min AMRAP:
1 round of “Cindy”
Max HANG SQUAT snatches 95/65

*Cindy = 5 pull ups, 10 push ups, 15 air squats

 

ENDURANCE WOD

 

4 Rounds

18 H2H KBS 55/35

250 m run

18 KB High Pulls . 55/35

250 m run

18 KB Goblet Squats