Friday 03-06-20 S

Thursday, March 5, 2020

Warm Up: 

Wall Seated Pigeon Stretch x 30 secs per 

Wall Wrist Walks x 30 secs  

Wall Lat Stretch x 30 secs

Wall Prisoner Squats x 30 secs 

+

200m Run/250m Row  

+

As a group...

Tall Lunges 2 x GL  (1/2 Lunges) 

Air Squats x 5 

Runners Lunges Walks 1 X GL

Push Ups x 5  

Frankenstein Walks 1 X GL  

Air Squats x 5 

Pause in Landing Broad Jumps 2 X GL  

Push Ups x 5  

 

Grab BB....

Power Clean Skill Work x 8 

Tempo Front Squat Skill Work x 8 @ 31X1

Strict Press x 8 

Push Press x 8  

Thrusters x 8   

 

Strength:
Mins 0-2 Mins:
5 Burpees
5 Power Cleans @ TnG (off ground)
5 Front Squats @ 31X1 (same barbell)
Mins 2-4 Mins:
4 Burpees 
4 Power Cleans @ TnG 
4 Front Squats @ 31X1
Mins 4-6 Mins:
3 Burpees  
3 Power Cleans @ singles 
3 Front Squats @ 31X1
- These 3 sets are all about the tempo FS
+
Then 3 sets of 2s...
+
Min 6-8 Mins:
2 Burpees
2 Power Cleans @ singles 
2 Front Squats @ smooth tempo
Mins 8-10 Mins:
2 Burpees 
2 Power Cleans @ singles
2 Front Squats @ smooth tempo 
Mins 10-12 Mins:
2 Burpees
2 Power Cleans @ singles  
2 Front Squats @ smooth tempo 
- These 3 sets are meant to be about "heavy-er" cleans
+
Workout:
10 Rounds for time:

3 Power Cleans
3 Thrusters
- Select a weight you can move well and possibly go UB for a few sets

L1: DB HPC + DB Thrusters @ 35/25-45/30
L2: BB 95/65
L3: BB 135/95
+
Rest 3 mins
+
Finisher (All Levels):
21 Lateral Burpees Over Barbell
- deduct 3 minutes from your finish time

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