august 14,2017

WARM UP
4 min of cardio of choice
Then 3X 10 reps
SHPT
OHS
JUMPING LUNGES
RING ROW
Spider-Man push ups

 

STRENGTH

Power Clean and Jerk
-Work up to a heavy single here (No more than 90% of your best power clean)
-Back off of that heavy single 10-20# and complete 3 x 1 reps (Rest 1-2 min between)

 

METCON (10 Min)
5 min AMRAP
Cindy
5 pull ups
10 Push ups
15 Airsquats
Followed By MAX unbroken set of Wallballs in remainder of time. (5Min) 1 chance don’t drop or don’t stop, if you get a no rep keeping moving once u stop or drop the ball your done.
SCORE: How many rounds of Cindy & max unbroken set of Wallballs

 

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