02172014

PRE SWANG -

Barbell:
4x2 Snatch - from blocks (above knees)
4x3 deficit snatch deadlifts

Strength:
3x5 at 70%

Conditioning:

AMRAP 3:30
3 Burpees
3 C&J (95/65)
6 Burpees
6 C&J (95/65)
…
Rest 90 sec AMRAP 3:30
…
9 Burpees
9 C&J (95/65)
12 Burpees
12 C&J (95/65)
...

DANMANG:
Open Workout 13.5
Complete as many rounds and reps as possible in 4 minutes:
15 Thrusters 100#
15 C2B

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8  minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
etc.

Cashout:
Abductor action
4x30 sec flex arm hang or 4xME candlestick/CS progression
4x9 ring dips, end of each set - 30 sec in the bottom of the dip