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Start of week 3 – 3/11/14

Warm-up:
Coach’s Choice.

Strength:
10×2 Clean +1 shoulder to overhead
60 seconds rest between sets. Try to increase on every set.

Work up to a peak set of two clean plus STOH in ten sets. Then drop to 85% today’s peak set for 5 sets of 3 reps EMOM

Bonus work: 3 rounds of ME push ups with 2 min break between rounds

Skill:
15 minutes of HSUP or Handstand Walk practice.

Metc0n:
12 min AMRAP
1 rope climb (sub 3 rope pulls)
7 ring dips
10x box jumps
1x 200m run (to the stop sign and back)

 

March 10, 2014 | News | 0

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