Friday 03-30-18 S

Thursday, March 29, 2018

Warm Up: 

3 Rounds of: 

10 Air Squats 

10 Ring Rows

10 Russian Swings- any weight

30 Secs Down Dog/Up Dog  

30 Sec Plank Hold on Palms  

300-500 Meter Row or Ski Erg  

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Coaches Choice Dynamic Stretches 

- wrist/forearms, hips, & hamstrings 

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Grab BB.....

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Movement Standards: 

Hang Power Cleans 

Push Ups 

Air Squats  

KB Swings  

 

Workout:

10 Min AMRAP @ 80sh%:

5 Hang Power Cleans @ 115/75 (adv. 135/95) 

5 Push Ups

10 Air Squats

- ideally 45-60 second rounds

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Rest 5 mins...(grab additional plates & KB)   

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10 Min Running Clock:

1 RM Hang Power Clean (score for today) 

- at the top of every minute 10 KB Swings @ 53/35

- advanced athletes feel free to sub in 1 rope climb

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