Mobilize
Workouts at 0600 and 1100
BBG
1) 12 minute to establish a 3-Position Snatch (Mid-Hang – half way down the thigh, Hang – just above the knee, Low Hang – 2″ from the floor).
2) EMOM for 5 minutes: 1 3-Position @ 85% of max double from #1.
2) EMOM for 5 minutes: 1 3-Position @ 85% of max double from #1.
Strength/Skill
1a) 3XME UB C2B Pull-ups with 1 Tempo Strict Pull-up (stop all swinging – 3 counts up, 3 count pause with chin over bar, 3 counts down – then begin C2B again) every 5 reps – rest 90 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – begin at heaviest load from 131230 and try to go up each set with continuous stride (no stopping to gather feet), rest 90 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – begin at heaviest load from 131230 and try to go up each set with continuous stride (no stopping to gather feet), rest 90 sec.
Conditioning
This is not a misprint. It is a repeat of 140106 with a different rep scheme. Enjoy.
10 minutes to complete-
4 rounds of:
15 Shoulder to Overhead 135/95#
15 TTB
50 Double-Unders
15 TTB
50 Double-Unders
With the remainder of the 10 minutes-
AMRAP of:
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)
*Score is total reps of Burpees
Courtesy The Outlaw Way
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