5 RFT

5 RFT


STRENGTH:
EMOM for 12 Min
Even: 3 Push Press (from ground)
Odd: 6 Burpee Pull Ups

CONDITIONING:
5 Rounds for Time...
10 Deadlifts (275/185)
30 Double Unders
then...
Rest 2 Min
400 M Run for Time

DAILY CHALLENGE:
Hollow Rock Holds, 3 x :30

MOBILITY:
Calves on Post, Scorpion

ENDURANCE:
4 x 800m with 2 min rest (65-70%)

COMPETITOR PROGRAMMING:
Snatch
4 x 2 @ 75%

Jerk
2 x 3 @ 84%
2 x 2 @ 84%

Clean Pull from Blocks
3 x 3 @ 90% of Clean

Open Prep:
4 Rounds....
200 M Run
10 Unbroken Thursters (115/75)
Rest 1 Min

3 Rounds NFT
12 GHD Sit Ups
12 Back Extensions


1 comment (Add your own)

1. Jason Greenwood wrote:
STRENGTH:
EMOM for 12 Min
Even: 3 Push Press (from ground)
Odd: 6 Burpee Pull Ups
w/ 95#

CONDITIONING:
5 Rounds for Time...
10 Deadlifts (275/185)
30 Double Unders
8:38 w/ 185#
then...
Rest 2 Min
400 M Run for Time
2:05

DAILY CHALLENGE:
Hollow Rock Holds, 3 x :30

MOBILITY:
Calves on Post, Scorpion

Mon, March 24, 2014 @ 5:25 PM

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