Monday, April 3rd

Performance 

A) 5 sets of:
Russian Swing x 15 reps 
rest 15 seconds
Deadlift x 5 reps 
rest 30 seconds 
Nose and Toes Handstand Hold x 30 seconds 
rest 60 seconds 

B) 12 minute AMARP
16 Alternating Front Rack Lunge 95/65
 8 Toes To Bar
8 Hang Power Cleans 95/65
8 Toes To bar

Scale the volume of toes to bar or to knee raises as needed.

Competition

A) 5 sets of:
Russian Swing x 15 reps As Heavy As Possible
rest 15 seconds 
Deadlift x 5 reps @ 70%
rest 2-3 minutes 

B) 12 minute AMRAP 
50ft Dumbbell Front Rack Lunges 50/35
16 Toes to bar
8 Dumbbell Power Cleans 50/35

Try opening at a hotter pace than you did with 17,2

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531