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Friday: 15 September 2017

September 15, 2017

Warm Up

10 Cals Bike

5 Push Ups 

5 Each Arm - 1 Arm KB Swings 

5 Each Arm Waiter Squats

 

x 2 


Barbell Cycling Warm up

 

5 Hang Power Cleans + Front Squats

5 Hang Cleans

 

x 2 Rounds (Start with bar then add weight each round) 

 

Olympic Lifting -

 

EMOM x 8 

5 Power Clean and Jerks @ 115 /75  Unbroken 

 

Strength - 

 

25 FT Double KB Front Rack Lunges x 3 AHAP
 

Gymnastics - 

 

20 Pike Ups

10 Barbell Roll Outs

1:00 DBall Hold  150/100

 

x 3 


Conditioning 

10 Bar Muscle Ups 

10 Deadlifts @ 315 

8 Minutes AMRAP 

 

 

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