Our niece, Ms. Mariah Marie Knapp just moved into her dorm at UNC! Very proud of the young woman she has grown up to be!

Warm Up: 6 Mins

“PVC Fran” – 6 min limit
21-15-9
PVC Thrusters
PVC Banded Lat Pull Downs
*Not a sprint, but quick

Strength: 15 Mins

Pull Ups – 5 sets of 10 – Every Third Minute On The Minute
Pick appropriate variation: Ring Rows, Strict, Kip, Weighted, etc.
*Complete a set on the 0:00, 3:00, 6:00, 9:00, 12:00
*Mobility During Rest Time – T-Spine Mobility (LAX around mid traps and scapula)

Metcon: 15 Min Cap
3 Rounds For Time:
15 Push Presses (115/75)
15 Ring Rows (elevate feet if necessary)
400 M Run

Elite Competition Class

Deficit Strict Handstand Push-ups (4″/3″)
18 Repetitions
Rest 1 Minute
15 Repetitions
Rest 1 Minute
12 Repetitions
Rest 1 Minute
9 Repetitions

Clean and Jerk Complex
On the 2:00 x 6:
3 Hang Power Cleans
3 Front Squats
3 Push Jerks
Building in Weight

Conditioning
3 Rounds For Time:
20 Hang Power Cleans
20 Front Squats
20 Push Press
Barbell: (115/80)

Odd-Object Conditioning
For Time:
60/40 Cal Row
50′ Yoke Carry (480/380)
12 D-Ball Over Yoke (150/100)
40/30 Cal Row
50′ Yoke Carry (480/380)
8 D-Ball Over Yoke (150/100)
20/15 Cal Row
50′ Yoke Carry (480/380)
4 D-Ball Over Yoke (150/100)

Bike Recovery
30 Minute Recovery Bike

Performance Power Train

Tuesday, August 14th, 2018
Jet Fuel:
500m Row
20 Full Squat Burpee (perform a burpee and squat before jumping)
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat vs Chains (W-2, M-3)
3×3 -Same weight across
1xAMRAP @80%
*Compare to 5×5 on July 17th

GainCity:
4x
15 GHD BB Rows AHAP https://youtu.be/M-YyxF3DCGU
8 GHR https://youtu.be/0BXRPyRjf8o (video shows banded as a scaling option. Can also be done on the floor)
—-
100 Air Squats as fast as possible

Afterburner:
https://youtu.be/xV9E7HkbyQI (video is an example only. Does NOT show the correct length or scheme).
7 mins Max Distance Farmer Carry:
HEAVY DB Farmer Carry+10lbs each from last week, 50ft down, 50ft back
**Every break from carry, Shuttle Sprint, 50ft down and back, twice.