Friday – 5/3/2019

The Workout for Friday is:

WARM-UP
(Primer)
20 Burpees AFAP

(Mobility)
:30 Laying Sleeper Stretch
10 Squatting Thoracic Rotations

(Specific)
-20 Walking Lunges
-10 DB Deadlifts
-10 Bar Kips

STRENGTH
Snatch Push Press + OHS
4 Sets of 3 + 1 @ 70%

METCON
AMRAP x 12
2 Rounds of:
– 16 DB Lunges (50/35)
– 16 Toes-to-Bar
– 8 DB Power Cleans
Then, 2 Rounds of:
– 16 DB Lunges (50/35)
– 16 Burpees (Rx+ 8 Muscle-Ups)
– 8 DB Power Cleans
*A little different version of older “Open” workout 17.2
*Score = total reps

EXTRA CREDIT
[Strength]
Power Snatch
5 x 2 @ 70%

[Gymnastics]
Bar Muscle-Ups
Not for time, for practice
6 Rounds
-50 Double-Unders
-5 Bar Muscle-Ups

[Accessory]
4 Sets
:30 Hollow Hold
:30 Superman
1:00 Rest