160219

W11

Friday- Snatch Battery EMOM + Snatch + Tester + Cyclical

Warm up

Friday- CP Prep +Open WOD + 30/30’s (optional- Gym/Run)

Warm Up- (practice like this is the 16.1, warm up like it’s game time)

8-10 min building from Z1-Z3 (HR should get above 150ish)

5-10 min joint and mobility prep (think ankles and hips for squatting and overhead positions)

5-10 min Movement/Workout Prep

+

0:00-8:00

3 Overhead Squats, 115/75#

3 CTB Pull-Ups

6 Overhead Squats, 115/75#

6 CTB Pull-Ups

9 OHS

9 CTB

**continue ascending as high as possible by 3’s

21 OHS, 14 CTB

8:00-9:00- load bar for Bear Complex

9:00-15:00

Bear Complex 1RM

Power Clean + Front Squat + Jerk + Back Squat + Jerk= 1

275 as time expired

15:00-16:00- set for Clean/HSPU’s

16:00-22:00

3 Cleans, 225/135#

3 HSPU’s **open standards

6 Cleans

6 HSPU’s

9 Cleans

9 HSPU’s

**continue ascending as high as possible by 3’s

1 clean into round of 12

22:00-23:00- set for last piece

23:00-35:00

75 Double Unders

40 Wallball, 20#/14#

7 RIng Muscle Ups

2+47

+

rest 2 min

3 sets, max unbroken double unders, rest 60 sec b/w sets

37, 62, 53

+

rest 2 min

Row 10 min @ Z1-Z2

2515m, 1:59.2 avg/500m

+

Ido Portal Locomotion Routine

Complete