Sat, Sep 7, 2019

Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
• 10 Mountain Climbers

2 rounds:
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Jefferson Curls 53/35#

Strength
10 min E2MOM:
• 1 Snatch

10 min E2MOM:
• 1 Clean & Jerk

Each lift, try to increase the weight to finish as heavy as possible.

Core
21 – 15 – 9 reps:
Russian Med Ball Twists 20/14#
Knee Raises on the Bench

Conditioning
4 min AMRAP:
• 4 Squat Cleans 135/95#
• 4 Handstand Push-ups

2 min Rest
• Increase weight on the barbell

4 min AMRAP:
• 4 Deadlifts 225/155#
• 4 Handstand Push-ups

Score is total reps from both AMRAPs.