Short+Bent Over Row; Apr. 10-16, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

10 Sec. Front Squat Hold

10 Sec. Overhead Hold

4 Arch to Hollow Bar Swings

4 Arch to Front Lever Bar Swings

4 Thrusters (100/65)

4 Chest-to-bar Pull-ups

Short Conditioning

“Open 11.6/12.5”

7 Min AMRAP

3 Thrusters (100/65)

3 Chest-to-bar Pull-ups

6 Thrusters (100/65)

6 Chest-to-bar Pull-ups

9 Thrusters (100/65)

9 Chest-to-bar Pull-ups

Continue pattern until 7 minutes is up

Bent Over Row Interval

Every 2:00 for 5

10 Bent Over Rows @ 55%

Accessory/Cool Down

5 Round Superset (Rest 1:00 between rounds)

15-30+ Sec Hold in V Hang Progression

3 Snatch Sots Presses @ 35% 1 RM

Then

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching