Tuesday 01-29-19 S

Monday, January 28, 2019

Warm Up: 

- get started asap - 

Calorie Row x 28/20   

Wall Wrist Walks x 30 secs 

Low Back Rotational Work x 60 secs 

Bird Dog x 60 secs 

Frankenstein Walks x GL 

Bear Crawl x GL 

Frankenstein Walks x GL 

Bear Crawl x GL 

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Grab BB...

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3 Sets of: 

10 Empty BB Deadlifts 

10 Empty BB Hang Power Cleans 

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Add Weight...

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Review/Skill Work:  

10 (5-5) Fractioned Deadlifts @ 95/65-135/95  

8-10 Cycling Hang Power Cleans @ 95/65-135/95 

6-8 Burpees to Target @ 4-6" above target  

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Workout: 
16 Min AMRAP @ 75-80%: 

10 (5-5) Deadlifts 185/125-225/155 
12 Burpees to Target @ 4-6" above target 
14/10 Calorie Row  
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Rest 4 Mins/Strip Weight  
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For Time: 
50 HP Cleans @ 135/95 (adv. 155/105 or <) 
- this is your score for today 

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