Tue, Aug 20, 2019

Warm-up
• 400 m Run

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Good Mornings

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

Strength
Deadlift
• 1 set of 5 reps at 90% of 5RM

Clean & Jerk
• 5 sets of 5 reps at 80% of 5RM

Core
3 rounds:
• 20 sec Flutter Kicks
• 20 sec Rest
• 20 sec Plank on Elbows
• 20 sec Rest
• 20 sec Hollow Body Rocks
• 20 sec Rest

Conditioning
10 min AMRAP:
• 3 Power Snatches 135/95#
• 100 Single Unders