Wednesday, October 24, 2018

Warm-up:
  • 3×7 HR Push-up
  • 3×20″ Pull-up Hang
  • 3×8 DB Rows
  • 3×8 Romanian DL
  • Ramp-up
 
 
Skill/Strength:
Bent-over Barbell Row
5×3 @ 85% – EMOM
MetCon:
3 rds for time
RX – 135/93
 
  • 7 Thruster
  • 7 Snatch
  • 7 Burpee
 
Thruster – Standard barbell thruster is when the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels and in control.
 
Snatch – The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels and in control.
 
Burpee – Your hips must reach an open position at the end of the movement. Your hands must touch a “spot” six inches above where your fingers end when you stand on the ground with your hands overhead. Your chest must touch the ground. Other than that Burpee are private and personal.

Fitness/Recovery
 
  • 60 SU
  • 30 Step-up 16/12
  • 15 Pike Push-up