Monday 02-18-19 S

Monday, February 18, 2019

Warm Up:
Row 250/200ms 
- Swivel Hips x 30 secs 
- Lying Leg Cross Overs x 30 secs per 
Row 250/200ms 
- Couch Stretch x 60 secs per   
- Non-Active Hang Stretch x 30-20-10 secs 
Row 250/200ms   
- Thread the Needle x 60 secs  
- Frog/Child's Pose x 60 secs  
Row 250/200ms   
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Grab Empty BB...
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Skill Work & Movement Prep: 
Front Rack Stretch x 30 secs
Front Squats x 5  
High Hang Cleans x 5  
Mid Hang Cleans x 5   
Squat Cleans x 5  
3 Position Squat Cleans 
- 1 High + 1 Mid + 1 Shin/Below Knee x 3 sets  
Ring Dips 
- Strict, Banded and/or Modifications 

 

Workout: 
24 Min EMOM of: 

Min 1: 2 Squat Cleans @ 155/105-185/125 
Min 2: 5 Strict Pull Ups + 5 CTB Pull Ups 
Min 3: 5 Ring Dips + 5 Toes to Bar    

- There's no score on today's workout 

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