Wednesday 05-08-19 C

Wednesday, May 8, 2019

Warm Up
Double Arm Lat Stretch x 60 Sec (Using Rig)
Non Active Hang x 60 Sec
Squat and Sit x 60 Sec (Use Rig As Needed)
Alt Iron Crosses x 12
+
2-3 Rounds
5/Side Single Arm Ring Rows
10 Skater Jumps (Hold balance for 1 sec)
10 V-Ups
150m Row

Skill (Review From Last Week)
DB Chainsaw Row
Alternating DB Goblet Curtsy Squat
Supine Leg Lowering

4 Sets
DB Chainsaw Row x 8/Side
Alternating DB Goblet Curtsy Squat x 16
Supine Leg Lowering x 10 @2010
- Rest 30-60 Sec b/w Movements

For Time
80 Jump Ropes
5 BB Strict Press @95/55
5 BB Hang Power Cleans @95/55
10 BB Push Press
10 BB Hang Power Cleans
15 BB Push Jerk
15 BB Hang Power Cleans
10 BB Push Press
10 BB Hang Power Cleans
5 BB Strict Press
5 BB Hang Power Cleans

80 Jump Ropes
- Notice the different S2OH movement for each piece

Score: Total time

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