March 13, 2017

March 13, 2017

dynamic :

partner wu

16-14-12-10 of :

lunges

wall ball

russian kb swings


- wb and kb at weight of choice.


mobility :

- quad smash 


Front Squat - 6 min wu + 7 min emom x 2 @ 75-85%


notes :
- can be build set or stay at same weight for all 7 sets. athlete choice.


14 minute emom of :
5-10 thrusters 95/65
5-10 kb swings (53/35)

notes :
- score = total reps.
- rx+ = db thrusters (50/35) and 70/53 kb at same rep ranges.
- scale thruster or kb if needed. 


2 sets, every 2:30
max effort set of toes to bar

notes :
- knee raises or knees to elbow if needed.
- pick variation which keeps you on the bar atleast 20+ seconds. 

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