Tony Agosto at CrossFit Roseville

Dynamic Group Warm-Up
Squat Routine 2.0

4 Rounds (12 min cap):
16 DB Lunges (moderately heavy)
8 Scap Pull-Ups
8 Burpee Box Jump Over
8 DB Bent Over Row, tempo: 50×1

Overhead Archetype: Banded Overhead Distraction (2 min/side)
Overhead Archetype: Side-Roll-Out (2 min/side)
30 PVC Passthrough

Clean Technique Work

Workout of the Day for Tuesday, April 18th, 2017:
12 Squat Clean 185/125-lb*
9 Thruster 185/125-lb
6 Squat Clean & Jerk 185/125-lb

*Or 70% 1RM +/-

“After Party”
Gymnastic Progression Week 4 (de-load)*
10 min EMOM, Alt:

*Reduce the volume by 30-40% for the De-load week for both movements (If you have been doing 8 strict handstand push-ups you only do 5 this week, If you have been doing 30 second l sits do 21 seconds this week, etc.)