02292020

28
Feb

02292020

Cycle 3, Week 1, Day 5

Warm-up
7′ AMRAP
5 Strict HSPU’s (scale appropriately, this is the warm-up)
10 KBS (53/35#)
5 Jumping Squats
10 Sit-ups

Mobility
Banded Internal/External Rotations, 20/arm

Strength
Push Press (based off of 3 RM)
5 reps @ 85%
5 reps @ 90%
5+ reps @ 95%

Met-Con
Partner WOD (Alternating)
21-15-9-9-15-21
Hang Power Snatch (75/55#)
Pull-ups
Handstand Push-ups
P1 will do 21 HPS, P2 will do 21 Pull-ups, P1 will do 21 HSPU’s. Then P2 will do 15 HPS, P1 will do 15 Pull-ups, P2 will do 15 HSPU’s. So on, through the workout.

Core Work
6 x 15 Hollow Rocks