Thursday 08-15-19 S

Wednesday, August 14, 2019

Warm Up:
Early Birds Banded Distractions...
+
Row 30 Secs on/30 Secs off/5 sets   
Down Dog/Up Dog x 60 secs
Prone Floor Pec Stretch x 60 secs
Handstand Holds 3 x 10 sec holds 
+
Skill Work: 
HSPUs & Modications  
+
7 Min EMOM of:
Strict or Kipping or Modifed HSPUs
- choose a rep scheme that works for you 
+
Empty BB Skill Work:
8 Deadlifts
8 Hang Power Cleans 
8 Shoulder to Overhead
- perform 2 sets with no weight and then add weight

Workout:
4-5 Total Rounds:

Mins 0-2 Complete:
200m Run or 250m Row @ hard effort 
- rest in the remaining time
Mins 2-4 Complete:  
8 Deadlifts @ build/moderately 
8 Hang Power Cleans 
8 Shoulder to Overhead
- rest in the remaining time
- start at 115/75-135/95 & build based on form (no score) 

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