Friday 04-27-18 C
Friday, April 27, 2018
Warm Up
2 Rounds
1 Min Run
1 Min Bike
1 Min Row
10 Frankenstein Kicks
10 Power Skips
10 Burpee Broad Jumps
+
Grab BB & DB Then Coach Leads...
10 BB Power Cleans @Bar #
8/7 Cal Row Sprint (Test this piece to see how it feels)
5 DB Snatch Grip Deads + 5 DB Push Press / side
5-10-15 Sprints (Practice Turns, Foot Over, No Hand Touch)
5 BB TNG Power Cleans @Workout #
3-3 TNG DB Snatches @Workout #
Coach will assign you a starting station number
Every 2 Min For 30 Min (3 Rounds)
Station 1: 5-10-15m Sprints @Very Hard Effort
Station 2: 10 TNG Power Cleans @95/65
Station 3: 8/7 Cal Row @Very Hard Effort
Station 4: 5-5 TNG DB Snatches 35/25
Station 5: 8/7 Cal Bike @Very Hard Effort
* Goal is to really sprint all of the cyclical work, then use the remainder of time to rest and recover
Score: Rate your "very hard effort" on the cyclical work 1-10