Tuesday 5.20.20

Prep
3 Sets
Row / Run x 1 min
Squat Pull Down x 10 reps
Reverse Table top Lift x 10 reps
Side Plank Clam Shell x 10 reps per side

At Home
A.
12 min Emom
3 Hang Power Clean from knee + 3 Front Squat with 2 sec pause at bottom + 3 Jeks Stick / PVC / Barbell

B.
3 Sets
Broad Jump x 30 sec Max Reps
Rest 90 sec
4 Sets
Burpee Over Object x 30 sec Max reps
Rest 90 sec
5 Sets
Jump Squats x 30 sec Max reps
Rest 90 sec

At the Gym
A.
3 Sets
3 complexes (1 Power Clean + 1Hang Power Clean + 2 Front Squat + 1 Jerk)
Rest 15 sec between each complex
On the 3:30 min
Build in weight each set

B.
3 Sets
Row x 30 sec Sprint
Rest 90 sec
4 Sets
Burpee Over Bar x 30 sec Max reps
Rest 90 sec
5 Sets
Thruster x 30 sec Max reps 95/65
Rest 90 sec