Monday 10-01-18 C

Monday, October 1, 2018

Warm Up

Row 500/400m @easy

Knee Pushes x 10/side

Sky Reaches x 10/side

Moon The Sky x 10

Scap Push Ups x 10

Push Ups x 10

+

BB Warm Up (no weight) Coach Leads With Skill Intent

15-20 BB Deadlifts

15-20 High Hang Power Cleans

15-20 Hang Power Cleans

15-20 Front Squats

+

2 Min Max Du's

 

8 Minute EMOM 
15 Du's
1 Power Clean, Building

+ Rest 3 Min

In 8 Minutes, Row 1000/800m @Mod Pace
AMRAP In Remaining Time
5 Deadlifts @155/105
10 box Jump Step Downs @24/20

+ Rest 3 Min

In 8 Minutes, Row 1000/800m @Mod Pace
AMRAP In Remaining Time
5 Front Squats @95/65
8 Burpees Over Bar

Score: Heaviest made power clean
 

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