Friday 06-15-18

Friday, June 15, 2018

Warm Up

Run 300m

Wall Wrist Walks x 10

Wall Pec Stretch x 30 Sec/side

Double Arm Wall Lat Stretch x 30 Sec

Feet Up On Wall Hamstring Stretch x 60 Sec

Opp Extremity Bear Crawls In Place x 20 Steps (Slow)

Run 300m

+

Grab BB and Set Up Rower Then Coach Leads...

2-3 Rounds

7 Cal Row

7 BB Clean Grip Deads (Slow, Pausing @ Each Position)

20 Sec Front Rack Hold

7 BB Power Cleans

7 BB Strict 1/2 Presses (Shoulder To Top of Head)

20 Sec BB OH Hold

7 BB S2OH

 

 

4 Minutes To Complete
300m Run
15/12 Cal Row
Remaining Time - Power Cleans @115/75

+ Rest 2 min

4 Minutes To Complete
300m Run
15/12 Cal Row
Remaining Time - S2OH @115/75

+ Rest 2 min​

4 Minutes To Complete
300m Run
15/12 Cal Row
Remaining Time - Power Cleans @115/75

+ Rest 2 min

4 Minutes To Complete
300m Run
15/12 Cal Row
Remaining Time - S2OH @115/75


Score: Total reps completed

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