Friday 04-27-18 C

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