Friday, 21 April

WARM UP

DEADLIFT + RING MUSCLE UPS

5 sets on 2:30

• 30% Max Ring Muscle Ups
• 1 Deadlift @ 80%

“HELL N BACK”

3 rounds for time, time cap: 15 mins

• 400m Run
• 21 Deadlifts 185/135
• 12 Chest-To-Bar Pull-Ups

***additional work***

POWER SNATCH (before)

4 sets on 2:30

• 5 @ 50%
• 3 @ 60%
• 1 @ 70%
• Max reps @ 75%

SKILL CONDITIONING

5 rounds for total reps

• 1-2-3-4-5 row calories
• 1 min max unbroken handstand walk segments (25ft)

GRUNT WORK

600m Dumbbell Farmers Carry 70s/50s

*every break=3 strict handstand push up penalty, all penalty reps are done together at the end of the 600m