MONDAY 10-15-18

**Monday 9 AM YOGA WITH Delaney 

 

 

WARM UP FOR THE WEEK 

1 min bike 

1 min Row

2 ROUNDS

10x Spider-Man Lunges 

1 Inchworm + Push-up (5,4,3,2,1 Push up )

10 x Cossack squat

10 xBanded Pull Thrus

MOBILITY

20 sec each direction wrist circles

45 seconds medball or Plate ankle mobility 

BARBELL WARM UP 2RNFT

3 Clean grip Deadlift

3 Muscle Clean

3 Front Squat

3 Push Jerk 

3 Split Jerk

For 10 Min every 2 Min (5sets) 

3 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk @ 80%

CONDIOTIONING PREP

2RNFT (Sprint thru this and rest 1 min between Rounds 

3 LATERAL BURPEES OVER BAR

3 SQUAT CLEANS

WOD 7 MIN AMRAP

10 Burpees over Bar (lateral)

10 Squat Cleans 95/65

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