Wednesday 170823

I. General Warm-Up

3 rounds:

8-10 Hanging Scap Depressions (gradually build to kipping on round 2, pull-ups on round 3)

5 Hang Squat Cleans

5 Push Press

*gradually build weight

 

II. Workout Of The Day

Rx:

“Tiff”

On a 25-minute clock,

Run 1.5 Miles

Then perform AMRAP in remaining time of:

11 Chest-to-Bar Pull-ups

7 Hang Squat Cleans (155/105)

7 Push Presses (155/105)

 

Scale 1:

“Tiff”

On a 25-minute clock,

Run 1.5 Miles

Then perform AMRAP in remaining time of:

11 Chin-Over-Bar Pull-ups

7 Hang Squat Cleans (125/85)

7 Push Presses (125/85)

 

Scale 2:

“Tiff”

On a 25-minute clock,

Run 1 Mile or 13 minute cap

Then perform AMRAP in remaining time of:

11 Band-assist Pull-ups

7 Hang Squat Cleans (95/65)

7 Push Presses (95/65)

 

III. Accessory/Recovery

Foam roll posterior chain