Saturday, September 10

Prep

1) Foam roll wherever you need it

2)

3 Rounds:

– 1 each Spiderman Lunge

– 5 Push-ups

– 5 Jump Squats

A.

Barbell Warm Up (Clean Top Down)

-Coach led

B.

5 Rounds With A Partner

10 Power Cleans (155/105)

20 Cal Bike

30 Hand Release Push-ups

400 Meter Run

– Goal: Challenging effort splitting all reps evenly, except the Run.

TIME CAP=30:00

Rx+: (185/125)

L3: (135/95)

L2: (115/755)

L1: (DBs 30/20)

C.

Barbell Biceps 21

3 x 21, 7 reps each position. Rest 60s.