Friday – 5/24/2019

The Workout for Friday is:

WARM-UP
(Primer)
EMOM x 6
E – 45 sec Inchworm + Push-Up + R/L Spiderman
O – 45 sec Machine

(Mobility)
Sleeper Stretch x 30 sec
Scorpions w/ 3-sec Pause x 5 /side (thumbs up)

(Specific)
3 Normal Push-Ups
3 Wide Push-Ups
3 Narrow Push-Ups
Power Clean Technique

STRENGTH
Every 4 minutes x 4 Rounds
-1 Power Clean (Climbing)
~immediately into~
-1 minute Max Rep Bench Press @ 75-80%

METCON
AMRAP x 12
-10 Cal Machine
-10 Burpees (Rx+ Burpee Box Jump Overs)
-10 Russian KB Swings (55/35)(Rx+ 70/55)
*Round 2 is 20 KB Swings
*Round 3 is 30 …
*And so on… (Row and Burpees are always 10)

EXTRA CREDIT
[Applied Strength]
Power Snatch
2 reps @ 70%
2 reps @ 75%
1 rep @ 80%
3 x 1 @ 85%

Power Jerk
Build to 1Rm for the day

Snatch Balance
2 x 3 @ 70% (of sn.)
3 x 3 @ 75%

[Gymnastics]
AMRAP x 12
“Broken”
18 C2B Pull-Ups (must be done in sets of 6 or less)
18 Toes-to-Bar (must be done in sets of 6 or less)
50′ HS Walk (must be done down and back 25′)

[Accessory]
3 Sets of:
-8 Pendlay Rows
-16 Banded Lat Pull-Downs
-24 Banded Rows

[Engine]
Run Flux
2 Sets of:
-400m Easy
-400m Hard
-300m Easy
-300m Hard
-200m Easy
-200m Hard
-100m Easy
-100m Hard
*No rest between sets, go from last 100m run to the 400m easy.