2.22.2016

Warm Up

Jumprope 3 minutes

Ankle, Hip, and Front Rack Mobility

Then, in teams of 2 complete 2 sets each of:

  • Alt Burpee x 10
  • Thruster x 15 (45/35) – Partner Hangs from Pull Up Bar

Workout of the Day

A. Back Squat x 5 Sets

  • *Set 1 – 6 reps @ 65%
  • *Set 2 – 4 reps @ 75%
  • *Set 3 – 2 reps @ 80%
  • *Set 4 – 2 reps @ 85%
  • *Set 5 – 1 rep @ 90%

B. 

  • Back Squat x Max Unbroken Reps @ 85%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

compare to result from  1.13.2016

C.

 For time, complete rounds of 21,15, and 9 of:

  • Thruster (95/65)
  • Burpee over the Bar

 

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