Wednesday 06-20-18 S

Tuesday, June 19, 2018

Warm Up (start asap):

Dynamic Hamstrings Stretching X 30-60 secs

Hanging Stretch (for grip and lats) X 30-60 secs 

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Every 2 Mins for 3 sets:

125 Meters, rest remaining time   

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Coach Leads:  

Wrist Mobility X 30 secs

Hip Flexors X 30 secs per  

Adductors X 30 secs

Knees X 30 secs per

Calves X 30 secs per

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Grab Empty BB & 30 secs BB Front Rack Holds...

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2 Sets of:

BB Clean Pulls X 5  

BB Hang Power Cleans X 5

BB Front Squats X 5  

BB Squat Cleans X 5

- rest 30 secs bw sets

 

Strength & Skill:

A. 3 Min EMOM of:

1 Clean Pull + 1 Squat Clean @ 135/95

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B. 3 Min EMOM of:

1-1 Squat Cleans @ 155/105

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C. Strength:

Squat Cleans, 3 X 3 (1-1-1) @ 185/125

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Workout:

20 Minutes of:

AMRAP DB Side Hanging Box Step Over- 20/16" @ 55/35 per

- Every 5 minutes run 400 Ms (starts with run) 

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