Monday 10-02-17

Monday, October 2, 2017

Warm Up

Row 500/400m @easy

Knee Pushes x 10/side

Sky Reaches x 10/side

Moon The Sky x 10

Scap Push Ups x 10

Push Ups x 10

+

BB Warm Up (no weight) Coach Leads With Skill Intent

15 BB Deadlifts

15 High Hang Power Cleans

15 Hang Power Cleans

15 Front Squats

+

2 Min Max Du's

 

8 Minute EMOM of

15 Du's 

1 Hang Power Clean, Building 

Rest 3 Min (deload bar and grab box)

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8 Minute AMRAP:

500/400 M Row @ Mod Pace 

8 (4-4) Deadlifts @155/105 

8 Box Jump Overs @ 24/20 

Rest 3 Min (deload bar)

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8 Minute AMRAP:

500/400 M Row @ Mod Pace 

8 (4-4) Front Squats @115/75 

8 Burpees Over Barbell  

 

Score: Heaviest made hang power clean

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