Sat, May 18, 2019

Warm-up • 400 m Run 2 rounds: • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Around the World /side • 10 PVC Overhead Squats 3 rounds: • 30 sec Box Stretch Right • 30 sec Box Stretch Left • 30 sec Side Lunge Stretch Right • 30 sec Side Lunge Stretch Left Strength 5 attempts for max weight: • 1 Power Snatch • 1 Hang Squat Snatch • 1 Overhead Squat 5 attempts for max weight: • 1 Power Clean • 1 Hang Squat Clean • 1 Jerk (any type) Core 4 rounds: • 20 sec Ball Slams • 10 sec Rest • 20 sec Russian Twists • 10 sec Rest Conditioning “Nautical Nancy” 5 rounds for time: • 400 m Row • 15 Overhead Squats 95/65#