April 25, 2017

A:Warm Up
3 Rounds Of:
30 Single Unders(Doubles for round 3)
10 Lunges w/ Pass Thru
10 hollow rocks
10 Cal Sprint on Rower

Mobility:
Barbell Front Rack Triceps Smashing x 60s each side
Lacrosse Ball to vastus medialis x 60s each

With remaining time in a 20 minute window, begin warming up barbell movements.

B1: Power Clean (2@50%, 2@60%, 1@70%, 1@80%, 1@90%, then test)
While this is a light testing week, lets focus on sound mechanics and not getting carried away with what the numbers say. Every day cant be a PR, but it CAN be a chance to work on quality.

B2: Push Press (6x1)
Build over the course of the 6 rounds.
Min 1: Power Cleans
Min 2: Push Press
This is a 12 minute strength workout

C: 500m Row (Time)
Max Effort 500m Row
Rest 5 minutes before D.

​D: Metcon (AMRAP - Rounds and Reps)
8 Minute AMRAP
6 Toes to Bar
12 Alt DB snatches @ 50/35
24 Double Unders