Monday 10-16-17

Sunday, October 15, 2017

Warm Up

3 Rounds of

200m Row

30 Ostrich Steps

10 Shoulder Taps

10 Swimmers

10 Scap Push Ups

5 Increasing Effort Broad Jumps

+

BB Warm Up

Back Rack Lat and Wrists Stretch 2 x 20 sec/arm

BB Good Mornings 2 x 10 @slow

Tempo Strict Press 2 x 4 @4144 (should take 68 sec a set)

BB Hang Muscle Cleans 2 x 8

+

3 Rounds Building To Workout Weight

12 Deadlifts 
9 Hang Power Cleans
6 Push Jerks

 

5 Rounds For Time

500m Row
12 Deadlifts @135/95
9 Hang Power Cleans @135/95
6 Push Jerks @135/95

 

Score: Total time

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