APA @ CFM 13FEB16

Apex Predator Athletics

Warm up

8ps kb pin wheels

12 med ball clean + wall ball (stand up all on the way on the med ball clean)

400m jog

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Mobility

scorpions

samurai sit (hip flexor stretch)

lat roll out

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Skill

single arm db clean and press for 1RM

db squat + press from bottom of squat + stand up with arms extended above

10 du / 20 su + box overs + box overs (no resets between movements)

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Conditioning

40 min time cap

100m alternate run/row

1 hang power clean

1 ohs

3 pull ups + 3 toes to bar

  • – 10% load

200m alternate run/row

2 hang power clean

2 ohs

4 pull ups + 3 toes to bar

  • – 10% load

400m alternate run/row

4 hang power clean

4 ohs

6 pull ups + 3 toes to bar

  • – 10% load

800m alternate run/row

8 hpc

8 ohs

12 pull ups + toes to bar

  • – 10% load

1600m run/row

16 hpc

16 ohs

24 pull ups + toes to bar

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