Mobilize
Workout will be at 1300 - Register for the Open!!
BBG
7X1 Mid-Hang Clean + Jerk @ 80% – rest 60-90 sec. (Do not go above 80%)
Strength/Skill
1a) 4X5 Strict Ring Dips – with a 5 sec pause at top of every dip, rest 90 sec.
1b) Back Squat: 4X5@75% quick up and down with no pause every set, rest 90 sec.
1b) Back Squat: 4X5@75% quick up and down with no pause every set, rest 90 sec.
Conditioning
20 min AMRAP of:
20 KBS 24/16kg
10 KB Push Press (left) 24/16kg
10 KB Push Press (right) 24/16kg
Row 500m
10 KB Push Press (left) 24/16kg
10 KB Push Press (right) 24/16kg
Row 500m
*Again, settle into a good pace early and try not to deviate from round to round. Please note round times.
Courtesy The Outlaw Way
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