Friday 02-28-20 S

Thursday, February 27, 2020

Warm Up:
20 Toe Touches to Ext + 400m Run
+
Then...
Lying Knee Hugs x 30 secs per 
Lying Leg Raises x 10 per 
Lying Iron Crosses x 10 per 
Wall Wrist Walks x 10 
Wall Facing Prisoner Squats x 10
+
400m Run + 10 Tempo Air Squats
+
Grab BB...
Barbell Front Rack Stretch
Barbell Paused Power Cleans 3 x 5   
Barbell Front Squats 3 x 5 @ 21X1 (for now use same bb) 

Strength:
Every 3 Mins for 12 Mins: 

125m Run @ easy pace 
3 Power Cleans, build 
3 Front Squats, build @ 21X1 (off rack)
- build/rest in the remaining time 
+
Workout:
For Time:

10 P. Cleans (L1:95/65, L2:135/95, L3: 155/105)    
20 Front Squats (same as above)  
30 Chest to Bar Pull Ups/Jumping Chest to Bar
40 Bar Facing Burpees 
+
Rest 3 mins
+
Finisher:
500/400m Row or 21/15 Strict Pull Ups 

L1: 500/400m Row  
L2: 500/400m Row
L3: 21/15 Strict Pull Ups 

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