Monday - 1/8/18

The last day if semi hi volume before a full taper to wodapalooza this weekend.

A.) hit heavy complexes

hang clean + front squat + jerk

Round 1

0:00-3:00

(3+3+3) @ heavy

Round 2

3:00-6:00

(2+2+2) @ heavy

Round 3

6:00-9:00

(1+1+1)  @ heavy

B.) Wodapalooza 2018 “ The Assault Fitness Triplet” , modified

3 rounds - for time : 12 min time cap

6/4 ring muscle ups

12 power snatch 115/80

15 calorie row

Scaled : 

3 rounds

9 low ring jumping muscle ups

12 power snatch 75/55

15 cal row

 RX+ :

3 rounds

9 ring muscle ups

12 power snatch 115/80

15 calorie Air dyne

————— 

C.) Strength

Front squat, pause

-heavy set of 2

above knee hang clean pulls

- 5x2 @ 100-110% of clean

D.) for time :

100 cal air dyne, w/ weight vest

* at the top of every minute: 5/3 strict chinups

E.)  conditioning :

2 mile run

200m walking rest

straight into: 5 rounds

100m sprint

100m walk

F.) mobilize something tight. Spend time recovering properly this week. We want to be able to go 101% for 7-10 workouts this weekend.