A.
10min EMOM:
3 Split Jerks
*Start light and build into no more than 65% of 1RM. Focus here is speed under the bar and good positions.
B.
2 Sets of:
100ft Back Rack Walking Lunge (heavy)
*Feel the warmup sets out with 10-20′ attempts, but don’t do a ton of volume leading into the 100ft attempts. The idea is to go unbroken for all 100ft. Rest 4min between attempts.
C.
3 Rounds of:
8 Strict Straigh Leg Sit-ups
10 Half Kneeling Windmills
1 Min Plank (on forearms)
*Links for movements
https://www.youtube.com/watch?v=uUkrj6wQgIY
https://www.youtube.com/watch?v=25Vl8mQUo4k
D.
For time:
6 Rounds of:
200m Run
4 MUs
10 Deadlifts (135, 95)
*Scale MUs to 8 pull-ups & 8 ring dips per round if need be
*15min cap
Matt McDonald says
A. No go, wrist
B. 135lb x 100′. 2 sets. Ass gonna be sore
C. No go
D. 11:43 rx
Casey Hogan says
A: 140 all
B: 135 both
C: complete
D: Around 20 maybe. Over cap. Didn’t remember there was cap. Rx. MU got really sloppy after first 2 rnds.
Brett Moore says
A- 2×125, 2×135, 2×145, 2×155, 2×165
B-145
C- complete
D- 2 MUs in 5 rd, need to work more on MUs