Wednesday 07-31-19 S

Tuesday, July 30, 2019

Warm Up: 
Early Birds...
Foam Roll T-Spine, Lats, & Hamstrings 
+  
3 Rounds of: 
10 Cal Row  
10 Cal Bike or 125m Run   

Then...
3-4 Mins of Dynamic 90s   
+
Coaches Barbell Skill Work: 
15lb bar, build to next bar #     
30lb bar, try to build to next bar #    
45lb bar, refine technique by the end     

 

Workout: 
Endurance & Skill Work: 
From 0:00-24:00 Mins: 

Mins 0-3: 500/400m Row (opt. 400m run)   
Mins 3-6: 3-4 Sq. Snatches Singles (mod: Sq. Cleans)  
- perform 1 rep every 45-60 secs; build as you go 
+
From 24:00-30:0 Mins (6 min cap): 
75 OH Squats @ 75/55 (mod: 50 Hang Squat Cleans) 
- if you're feeling taxed, feel free to use this time to stretch 

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