040416-Monday

The Script: Monday 4/4

Warm Up:                                        

1x Back Corner Run

5:00 AMRAP

24 Double Unders (8 Attempts)

12 Plate Grond to Overhead

10 Plate OH Sit Ups

8 Hips & Hamstrings (lean back to stretch the hip flexors, snap forward to touch your toes to stretch the hamstrings)

End with 1x Back corner run

 

The Stamina: 800m Run/2:00 Rest/400m Run/2:00 Rest/Fence Post Run  (Compare to 011316)

 

Specific Warm Up: Coaches Choice                        

 

The Conditioning: 3 RFT                             

3-2-1 

Hang Power Cleans (155#/105#)

Handstand Push Ups

And then, after doing 3, 2 and 1 of each of those, 1 set of

 50 Double Unders

10 Burpees

 

SCALING: HSPU are scaled with 1 Wall Climb each round.

Inefficient Wall Climbs will be subbed for 5 Strict Push Ups each round.

Double Unders are scaled with 100 Singles

 

The Extra Work: 5 Rounds Not For Time                 

5 Strict Toes to Bar (SUB: Leg or Knee Raises from Dead Hang)

5 Strict Pull Ups (SUB: Banded Pull Ups or Ring Rows. Pauses at the top and bottom of each movement.)