SATURDAY 7-6-19

WARM UP

2:00 Row (Light Pace)

Into 1 Round:

10 Pausing Glute Bridges

20 Abmat Sit-Ups

… 1:00 Laying Front Rack Stretch

1:30 Row (Moderate Pace)

Into 2 Rounds:

:15s Superman Static Hold

:15s Handstand Hold Stretch

… 1:00 Laying Front Rack Stretch

1:00 Row

Into 2  Rounds:

5 Deadlifts

4 Hang Muscle Cleans

3 Strict Presses

25 Double-Unders

All with an empty barbell.

 

 

 

Barbell Cycling

DT Complex

On the 2:30x 5:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Set 1 55% of C&J

Set 2 60% of C&J

Set 3,4 & 5 Build to a heavy for the day

CONDITIONING WOD (24 minutes )

4 Rounds:

1:00 – Toes to Bar

1:00 – Power Snatches

1:00 – Thrusters

1:00 – Calorie Row

2:00 – Rest

Barbell Pounds

– 75/55  SCALED.

–   95/65 RX

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