10 pass thrus/pvc
THEN: Amrap 5- 7 mins (1st round pvc, consecutive rounds use bar)
3 Down and ups ( 1st 3 movements from Burgener Warm Up)
3 elbows high and outside
3 muscle snatch
10 Overhead Squat
Skill: 15 minute GOAT
Choose a skill other than pushups or hspus that you can do 1 to 3 reps on the minute, every minute for 15 minutes. Record all reps per round. We are doing pushup/hspu program tues and fri, so you may do pushups today if you only come one of those days. You should only be doing pushup program twice a week.Use your rep scheme from last week to manage/modify this week.
Weighted Dip 3-2-2-2-1-1-1-1-1
Dave Lipson 72-100-135-150-162-167-172-177lbs
Kim Malz 35-50-60-65-67-67-67 (fail)-67-67lbs
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