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190430

1) WARM-UP:

Stretch

Mobility: PVC Pass throughs x 10, PVC OHS x 10

2 Rounds:

5 x Infant Squats

10 x Step-ups

2) GYMNASTICS: Alt. EMOM 10

Bar MU x 3 (Rx+ 8/6 cal AAB + 4 Bar MU, scaled 10 x Inv. Row or 5 x Pullups + 5 x Bar Dips)

Hollow Rocks x 30 sec (Rx+ Weighted, scaled hold)

3) CONDITIONING: 10 min

Run: 200m, 2:00 mark 400m, 6:00 mark 800m

Row: 20/16 Cals, rest 1 min, repeat

AAB: 20/16, Cals, rest 1 min, repeat

4) METCON:

EMOM 4:

3 x Power Clean @115/75 (Rx+ 155/105, scaled less than or equal to 95/65)

1 x Squat Snatch @115/75 (Rx+ 155/105, scaled less than or equal to 95/65)

7 x Box Jumps @24/20” (scaled Step-ups)

—2 min rest—

EMOM 4:

3 x Power Clean @135/95 (Rx+ 185/125, scaled less than or equal to115/75)

1 x Squat Snatch @135/95 (Rx+ 185/125, scaled less than or equal to 115/75)

7 x Box Jumps @24/20” (scaled Step-ups)

Earlier Event: April 29
190429
Later Event: May 1
190501