July 11th, 2017

The main focus with any workout that envolves a weighted vest is to stay moving no matter what. Once you begin to slow down or start to become inefficient with your movement, it just gets worse. Find a pace from the beginning that allows you to never slow down and to give you enough in the tank to slowly decrease your round split times.

Gymnastics
Bar muscle-up
12/9
9/6
9/6
6/3
Technique work
Rest as needed between sets

Lift
EMOM 20
1. 2 Full Snatch 70%+
2. 3 Burpee Box full jump overs @30/24"
Min 1-10 touch and go
Min 10-20 Singles

Conditioning
4 x 30 cal row with 45 second rest between rounds

Wod
15min Amrap
200m Run
15 Burpee Pullups
45 Air squats
*All with a 20/14 weighted vest

Connor MartinComment