Friday 190705

Warm-Up:
2 Minute Heels Down Row
400m Row
20 Groiners w/ pause
30 Sec Table Top Hold
10 Kossaks
10 Single Arm High Pulls (each)
10 Alt Box Step Ups

Strength:
A. Overhead Squat - go for a heavy triple this week.

B Slow Snatch 3sec. lift off to knee, then finish
1x2 60, 70; 6x1 80

C. 3 sets of the below
2 FS @ 83-85% - from rack
3 rope climbs
6 cal sprint on AB
:90 bike @easy effort


MetCon:
2 rounds
25 CTB pull ups
25 thrusters, 95/65

rest 15:00

10 minutes
20' HSW (10' out and back)
50' Sandbag carry
10 strokes on rower @ 2K TT pace


Extra
A. Kettlebell Windmill x 10 /side x 2 sets
B. Wall Facing Handstand Hold x :30 w/ 1 strict hspu every :10
rest as needed x 3 sets
C1. Dumbbell Arm Bar x 5/side x 3 sets
C2. Seated Wall Angels x 10 x 3 sets