Dip It

Dip It


STRENGTH:
20 Min Find 1 Rep Max clean and Jerk

CONDITIONING:
10 Min AMRAP
10 dips
10 Wall Balls (20/14)

DAILY CHALLENGE:
V Ups, 3 x 12

MOBILITY:
Pigeon, Dolf Stretch

ENDURANCE:
Run 800m, then:
6 RFT: 12 front squats at 30% 1RM, 30 double unders

COMPETITOR PROGRAMMING:
6 x 2 Front Squats + 1 Jerk @ 80%

5 x 1 snatch pull + 1 high hang snatch @ 75%

Sled Pulls
4 x 25 M forward @ HAP
4 x 25 M backward @ HAP
Alternate with 3 to 5 weighted strict pull ups between pulls


1 comment (Add your own)

1. Jason Greenwood wrote:
STRENGTH:
20 Min Find 1 Rep Max clean and Jerk
185# - PR

CONDITIONING:
10 Min AMRAP
10 dips
10 Wall Balls (20/14)
6 rounds + 3 Dips - RX'd

DAILY CHALLENGE:
V Ups, 3 x 12

MOBILITY:
Pigeon, Dolf Stretch

Mon, April 28, 2014 @ 6:58 PM

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