Monday, March 16 - Saturday, March 21

Monday, March 16 

Warm-up: 8-6-4 kip swing + 1-arm ring row/side + push-up to pike + thread the needle w/ thoracic opener/side + :30 banded pulldown from hollow + :30 jump rope 

*If completing 26.3, see warm-up from Friday, March 13 

Strength:

Every 2:00 x5 (10:00) - 

5-4-3-2-1

3-position power snatch @ light/moderate weight 

*Reps do not need to be unbroken; Strength is optional if doing 26.3  

https://youtu.be/_rNAk6SSgR8?si=sP4svTy_U1EZzqlq

WOD:

For time - 

2-4-6-8-10

Bar muscle-up (or 4-8-12-16-20 kipping pull-up) 

60-50-40-30-20

Double under (or 120, 100, 80, 60, 40 singles) 

OR 

26.3 (see training from Friday, March 13) 

Accessory: 

1:00/side banded lat stretch 

1:00 thoracic opener on wall ball 

1:00 chest opener stretch on rings