February 16, 2017

February 16, 2017

dynamic :

10 minute clock

partner warmup :

140/120 calorie bike/ski/row


notes :

- alternating sets of 10.

- perform 5 pass thru + 5 situps while partner is working on calories. 


30 minute emom of :
assault bike - 40 secs
3-5 power snatch (95/75)
row - 40 secs
8-15 hand release pushups
ski erg - 20-30 secs
l-sit - 15-30 secs
rest / 2 inner loop laps
1-3 muscle ups
dumbbell thrusters x 8-15
handstand hold - 20-30 secs

notes :
- scale snatch weight if needed.
- "j" sit for l-sit if needed.
- can rest if going for a muscle up attempt or can jog if don't want to rest or not going for muscle up.
- muscle up scaling = 1-3 tough pullups + 1-3 ring dips
- db thruster can be single arm or both arms.
- plank for handstand hold if needed. 

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