Wednesday, September 28
Warm-Up
Warm-Up
<p>AMRAP X 3<br />5 Muscle Cleans <br />5 Push-Up to Pike<br />5 Air Squats w/ 2 sec Pause<br />-Rest 1 min-<br />AMRAP X 3<br />5 Hang Power Cleans (With Light Load)<br />5 Push-Ups<br />5 Jump Squats<br /> </p><p style="line-height:1.2; text-align:center"> </p><p> </p>
Weightlifting
Hang Power Clean (15 Minutes to Find 3RM Hang Power Clean)
Metcon
« Interval 8 » (AMRAP – Rounds and Reps)
3 RDS
AMRAP X 5
25 Double Unders
3 Power Cleans (135/95lb)(61/43kg)
6 Push-Ups
9 Air Squats
-Rest :90 between rounds-
*Start at the top each round/Score= Total Rds + Reps
AMRAP X 5
25 Double Unders
3 Power Cleans (135/95lb)(61/43kg)
6 Push-Ups
9 Air Squats
-Rest :90 between rounds-
*Start at the top each round/Score= Total Rds + Reps
LEVEL UP OPPORTUNITY: Unbroken DU’s (Conditioning Focus)
Cooldown
<p><br />1:00/Side Scorpion Stretch</p>