Friday, March 10

Warmup:
Row

Squat snatches with PVC

Roll

Kipping pullups 

Seated Butterfly 
Strength:
5×3 Front Squats
Dash: 
17.3
Modify accordingly: 

Scaled: Jumping pull-ups, do not increase weight if you cannot perform the weight.  Continue up to 24min cap. 

Prior to 8:00, complete:

3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 95 lb.

Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 135 lb.

*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 185 lb.

*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 225 lb.

*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 245 lb.

Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

About Coach Chang

On a journey in helping the world Surpass the Limit, to achieve anything in fitness and life. Highlight Video: http://youtu.be/WcfWXarQaXA
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