Mon, Mar 30, 2020

Warm-up
• 300 m Row

3 rounds:
• 7 Jumping Jacks
• 7 Jumping Lunges
• 7 Barbell Thrusters 45/35#

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left

Strength
Every 90 sec for 9 min (6 rounds):
• 2-2-2-1-1-1 Hang Clean
• 2-2-2-1-1-1 Push Press

In the first three 90 seconds, perform 2 Hang Cleans followed by 2 Push Press. Rest in remaining time. In the last three 90 seconds, perform 1 of each. Start light. Work up to finish heavy.

Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#

Conditioning
10 min AMRAP:
• 2 Kettlebell Swings 70/53#
• 2 Chest-to-Bar Pull-ups
• 4 Kettlebell Swings 70/53#
• 4 Chest-to-Bar Pull-ups
• 6 Kettlebell Swings 70/53#
• 6 Chest-to-Bar Pull-ups
… continue +2 pattern until time is up.