Wednesday 09-12-18 S

Tuesday, September 11, 2018

Warm Up: 
- start asap - 
Swivel hips X 30 secs 
Lying Leg Raises X 60 secs 
Lying Leg Cross Overs X 60 secs     
Kneeling Hip Flexor X 60 secs        
Frankenstein Walks X 60 secs  
Skipping X GL  
Ostrich Walks X GL 
Broad Jumps X GL 
Hanging Stretch X 30 secs  
Ring Rows X 30 secs 
Run or Row X 120 secs  
+
Grab BB & Box.... 
+
2 Sets of/Coach Leads:  
10-15 Sec Empty BB Front Rack Stretch 
10 Empty Barbell Power Cleans (Mod: HP Cleans)  
10 Single Leg Alt Hand-To-Toe Stationary Windmills
10 Box Step Ups or Pause Jump Ups- Alt Step Downs   
10-15 Sec Static Ring or HSPU Holds  

Workout: 
5 Sets Circuit of: 

A1. 4-6 Power Cleans Singles, build tough   
A2. 6-8 Box Jumps 24/20-30/24", build 
A3. 10-12 Ring Push Ups, Ring Dips, or Strict HSPUs (choose one) 
A4. 200 Meter Run @ hard effort       
- rest 10-15 secs bw stations, rest 2 mins after each set  
- your score is your heaviest set of Cluster Power Cleans 

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