October 8, 2018

October 8, 2018

partner warmup

5 minute clock

3 line seal walk

3 line walking lunges


notes :

- partners partition as desired.


9 minute clock :
3 line shuttle run
1-5 strict pullups

notes :
- rx+ = bar muscle ups
- level 2 - kipping pullups
- level 3 - ring rows


5 minute warmup
+
20 minute clock of :
8-12 sets of :
200 meter row
2 snatches (power or full)

notes :
- same format as clean set last monday.
- ascending weight each set.
- can be tng or two singles. no more than 10 seconds rest between rep 1 and 2.

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