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190510

1) WARM-UP:

Stretch

Mobility: ankle PVC x 10 each, lunge and twist x 10

2 Rounds:

100m run

10 x MB Slams

10 x DB Flys

2) STRENGTH: Alt. EMOM 15

Barbell Back Rack Lunges x 6 (build in weight)

DB Row x 6 (build in weight)

Back Extensions x 15

3) METCON: Partner AMREP 16

0:00-4:00 3 Rds

12 x Single Arm DB Squat Cleans @50/35 (Rx+ 70/50, scaled less than or equal to 45/30)

12 x Single DB Synchronized Lunges @50/35 (Rx+ 70/50, scaled less than or equal to 45/30)

Max Calorie Ski or AAB (alternate rounds)

4:00-8:00 2 Rds

24 x DB Clean and Jerk @50/35 (Rx+ 70/50, scaled less than or equal to 45/30)

24 x Synchronized AbMat Situps

Max Calorie Ski or AAB (alternate rounds)

8:00-12:00 1 Rd

48 x DB S2OH @50/35 (Rx+ 70/50, scaled less than or equal to 45/30)

48 x Synchronized Air Squats

Max Calorie Ski or AAB (alternate rounds)

12:00-16:00 3 Rds

12 x Single Arm DB Squat Cleans @50/35 (Rx+ 70/50, scaled less than or equal to 45/30)

12 x Single DB Synchronized Lunges @50/35 (Rx+ 70/50, scaled less than or equal to 45/30)

Max Calorie Ski or AAB (alternate rounds)

Earlier Event: May 9
190508
Later Event: May 11
190511