Tuesday, March 5th

A.

WARM UP: 15 DU + 15/12 Calorie Row 15 DU +10 Alt. DB Snatches 10 Kipping Swings + 5 Burpee Box Jump Overs

2 Rounds: :60s Thoracic Opener ** video below** After each set, a 15sec Handstand Practice hold (free standing or against the wall)

B.

GYMNASTICS:

Every 2:30 for 3 Rounds: 1:30 Light Bike/Row 1-5 Bar or Ring MU

*scale to hardest gymnastics pulling movement you need to work on

***Pull-ups, Chest to Bar Pull-Ups, etc.…

C.

METCON:

3 Rounds for Time: 30 Double Unders (90 Singles) 30/24 Calorie Row 30 Double Unders 20 Alt. Dumbbell Power Snatches (50/35) 30 Double Unders 10 Burpee Box Jump Overs (24/20) Our aim today is engine refinement. After a heavy and hard 19.2, a metabolic piece would fit very well this coming week. With yesterday's impact, the only weight training in our day today is with the alternating dumbbell power snatch, for 60 repetitions in full. Stimulus here calls for the very manageable load - one we are confident we could complete each set with at most, a single brief break.

THORACIC OPENER


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