Workout of the Day: Saturday, 10.27.18

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WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
30' SA KB Seesaw Walk
30' SA KB Front Rack Lunge
30' Bear Crawl
30' Reverse Bear Crawl
10 SA KB Swing
10 Goblet Squat

STRENGTH/SKILL:
Farmer's Carry Primer

CONDITIONING:

Teams of 2, swapping completed stations
30min AMRAP--
Partner 1:
400m run
50' Farmer's Carry (205/145 per hand)
20 Alternating DB Snatch

Partner 2:
Row for max cals

DAWN PATROL:

MOVEMENT PREP:
5-10min freestyle mobility work
2 sets:
10 PVC Backsquat
10 PVC Good Morning
10 PVC Thruster
10 Scap Pull up
10 Scap Push up
10 Spiderman Step
10 Lateral Lunge

then

50 Jumping Jacks
50 Mountain Climbers

STRENGTH/SKILL:
5 Working Sets:
A1. Clean Pull + Hang Clean + Front Squat (1+2+2)
A2. Bar Muscle-up x 2-4

CONDITIONING:
Dubai Qualifier Event #2:
4 Rounds For Time (15 Minute Time Cap)

8m Front rack Lunges (110/75)
8 Bar Facing Burpees
8m Front rack Lunges
8 Bar Facing Burpees
8 Bar Muscle-ups

-- IN REMAINING TIME PROCEED TO PART B --

Part B
Find max weight of the following complex
1 Hang Clean + 2 Front Squats (3 successful unbroken reps)

Jacob Heppner Does Event 2

At 22:00

Row 5K Time Trial
time cap: 28 minutes (50:00 Clock)

Justin McClintock