Mar 26, 2019

 

a) WARM UP:

8 minute for quality work

  • Row 200 meters
  • 5 wall walks
  • Row 200 meters
  • 30s static hold in rings
  • Row 200 meters
  • 10 Beat swings
  • Row 200 meters
b) STRENGTH:

Every minute for 10 Minutes alternating:

  • 1) 10 meter handstand walk (mod: 1 wall walk + 20 shoulder taps/weight shifts)
  • 2) 6 strict ring dips (mod: kipping, banded, negatives)
c) Specific Warm up

15 Minute AMRAP:

  • 30 Hang Power Snatch (P: 45/35, Rx: 75/55, Rx+: 95/65)
  • 20 Toes to bar
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