05.10.17

Fitness
A.In 10:00, work to a heavy 5 rep front squat @ 20X0.(if you did not last week)
If you did this last week…
A.front squat @ 21X1 X 5 X 4; rest w/90/90 external rotation X 20 seconds ea
B.work to a heavy 1 rep weighted pull-up (women=supinated, men=pronated)-include bodyweight
or (if no pull-up)...
B.ring rows @ X020 X 10 X 3; rest w/elevated child’s X 30 s
C.mobility/midline
-15 hollow rocks
-bretzel X 30 seconds ea
-15 hollow rocks
-90/90 internal rotation x 60 seconds ea

Performance
A.AMRAP in 14:00
20 Thrusters @ 85/55#
20/10 pull-ups
40 double unders
B.Z1 for 5:00
C.Mobility
-OA lat X 60 seconds ea
-special shoulder #1 X 60 seconds ea
-foot on rig X 60 seconds ea
-bretzel X 30 seconds ea