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Tuesday 150224

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Squat and KB swing technique review before Saturday's "Bring-a-Friend" workout. We'll take a break from the "Bring-a-Friend" day during the month of March due to the Open taking place, but we'll be back on track with another one in April. We'll let you know the exact date when we get closer.
Standardized WU B - 3 rounds not for time (10 min cap)

Low level Box Jump, 10-15 reps, 12" max
Partner med ball front rotational throw (DEMO), 10 each (demo shows done against wall, you'll do it with a partner - DO NOT THROW AGAINST PAINTED WALL)
Body levers (DEMO), 5 reps w/5-10 sec descent

Fitness

A. EMOM x12:
min 1-3: strict pull-ups, 3-6 reps
min 4-6: kipping pull-ups, 5-15 reps
min 7-9: strict HSPU, 3-6 reps
min 10-12: kipping HSPU, 5-15 reps
+
15 min AMRAP:
10 alt'g DB snatch, 50/30lb
15 target burpees, 6"
20 box jumps, 24/20"

Notes:
- scale strict PU to banded PU or ring row, kipping PU to hollow/arch swings from bar at 8-10 reps
- scale strict HSPU to wall walk + 10 sec HS hold, kipping HSPU to 10 DB PP (neutral grip)
- legit 6" jump for target burpees
- record rounds/reps of AMRAP on board

Performance

A1. ME strict pull-ups + ME CTB pull-ups, rest 1 min
A2. ME strict HSPU + ME kipping HSPU, 3 sets, rest 1 min
+
15 min AMRAP:
5 burpee muscle-ups
10 alt'g DB snatch, 60/40lb
20 box jumps, 24/20"

Notes:
- don't come off bar/wall b/w strict and kipping versions, go straight into it
- post rounds/reps of AMRAP on board

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