June 3, 2017 – Masters Games Prep

A.
Every 2 minutes, for 12 minutes (6 sets), complete:
Mid-Thigh Clean + Clean from 2″ below the knees

B.
For time:
Row 1000 Meters
50 KB Swings

35-54: 32/24 kg
55+: 24/16 kg

Rest until the running clock reaches 8:00, and then…

For time:
30 Toes-to-Bar
30 Ring Dips
20 Toes-to-Bar
20 Ring Dips
10 Toes-to-Bar
10 Ring-Dips

55+:

Stationary Dips

*If your shoulders feel smoked then I would like you to do this instead:

For time:
30 Toes-to-Bar
100 Double-Unders
20 Toes-to-Bar
75 Double-Unders
10 Toes-to-Bar
50 Double-Unders

C.
Three sets of:
Landmine Rows x 6-8 reps
Rest 60 seconds
Reverse Snow Angels x 20 reps
Rest 60 seconds
Glute Ham Raises x 6-8 reps @ 3011
Rest 60 seconds

Optional Session
A.
Two sets, for max weight, of:
100-Foot Yoke Carry

Rest 3-4 minutes

B.
Two sets for max weight of:
75-Foot Reverse Sled Drags
Rest 2-3 minutes

C.
Complete as many rounds and reps as possible in 5 minutes of:
5 Sandbag Front Squats
5 Sandbag Overhead Presses

Use a lighter sandbag, one that you can use without putting down.