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October 13, 2018

12
Oct

October 13, 2018

GROUP WARMUP
3 sets –
:30 bike/ski/row
5 barbell hinges
5 barbell hang power cleans
5 barbell hang power snatch
5 burpees

TEST
500 meter row
8 Power snatch RX+ 135/95; RX 95/65; Masters 65/40
12 Lateral burpees over bar
then,
500 meter ski-erg
12 Power clean RX+ 185/125 RX 135/95 Masters 95/65
16 Lateral burpees over bar
then,
1000 meter bike-erg
16 Deadlifts RX+ 225/155 RX 185/125 Masters 135/95
20 Lateral burpees over bar
*Heats of 7 every 8 minutes
*one barbell per person

ALTERNATE TEST
400 meter row
8 Hang power snatch/clean
12 Burpees
then,
400 meter ski-erg
10 Hang power clean
10 Burpees
then,
800 meter Bike-erg
12 Deadlifts
8 Burpees

MOBILITY
2 sets –
1:00 saddle stretch
1:00 each side pigeon stretch
1:00 seated forward fold

HAPPY BIRTHDAY PAM MURPHY (Sunday)!

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