MONDAY 4-9-18

WARM UP
4 Min cardio
Bike, Row or Run
Then 2X
10 Medball Cleans
10 Spider-Man Push ups
10 Step ups
30 sec Handstand hold

 

 

EMOM x 10 minutes
Power Cleans
3 Reps Touch and go
*Try and start around 60% and work your way up in weight adding whenever you feel like you can! Make at least 3 jumps during the 10 minutes.  Try and work up to something heavy touch and go for the day!

Front Squat
1,1,1,1,1
*This should just be working up to something heavy for the day and be done!

WOD
2Rounds
9 HSPU
15 Burpee BoxJump Overs 24/20
21 DB front rack squat 50/35

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