Monday 10-30-17

Sunday, October 29, 2017

Warm Up: 
Foam Roll- posterior chain & lats 
Equipment Prep- grab WB and Ab Mat
Couch Stretch- 60 secs 
Partner Run- 200-400 Ms 
+
7 Min AMRAP @ Walking Pace: 
5 Hang & Shrugs 
5 Push Ups 
15 Air Squats to Target/Med Ball 
15 Ab Mat Sit-Ups 
+
5 Min Skill Work EMOM of: 
1 Strict Pull Up + 3 Wall Balls + 5 Power Cleans
+
Workout: 

25 Minutes to Complete:
A. 5 Power Clean Singles @ 65-70% (lighter set)  
B. In 2s or 3s: 36/26 Strict Pull Ups  
C. 5 Power Clean Singles @ 70-78% (W1) 
D. 36 (9-9-9-9) Wall Balls @ 20/14  
E. 3 Power Clean Singles @ 78-82% (W2)  
F. in 6 or 9s: 36 Strict Hanging Knee Raises @ 2020  
G. 3 Power Clean Singles @ 82-85% (W3)  
H. 36 (9-9-9-9) Wall Balls @ 20/14  
I. 3 Power Clean, build to 82-85% (W3)   
- the final set is your score   
 

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