01/21/2014

2x
200' Jog
100' Walking Lunge
50' Air Squat + hop
50' Plank walk
with empty bar
7 - Snatch first pull
7 - Hang Snatch
7 - Overhead Squat

Midline
10 minute EMOM - alternating
1 minute Plank Hold
then
1 minute Max reps Leg Lever
(hold KB, hips stay on floor)

15 minute AMRAP
20 - Thruster 105/70
15 - Chest to Bar Pull Up
20 - Thruster 105/70
20 - C2B Pull Up
20 - Thruster 105/70
25 - C2B Pull Up
20 - Thruster 105/70
30 - C2B Pull Up
20 - Thruster 105/70
35 - C2B Pull Up
Max rep Thruster 105/70

Regular pullups. 112 reps  I hate these workouts because there's nothing to look forward to.  No motivation to increase intensity.  It's just an endurance event.