Wednesday April 17, 2019

Warm Up 170 (No Measure)

Ballistic Leg Swings (front, back, side to side) 15 Reps each

10 reps of 90/90

10 reps of 90/90 w/ front rack bar

+

2 RNFT:

7 RDL/leg

7 1 Leg glute bridge/leg

Clean and Jerk Complex (4-4-4-4-4)

5 Sets, ascending

1 Squat Clean

2 Front Squat

1 Split Jerk

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Min:

12 Bar Facing Burpees

6 Hang Power Clean @ 155/110

12 HSPU
Scale 1:

10

6 @ 115/80

10 modified HSPU

Scale 2:

10

6 @ 7/55

10 L-Sit DB Press