Monday, August 29th 2022

WARM UP

AMRAP x 8

100m Jog

:30 wall sit

10 Tibialis Raises

10 Medball OHS

then

8 WGS

into

w/empty bar

7x high pull turnover – no legs, snap elbows through

7x Front Squat :02 pause in bottom

7x Hang Muscle clean

2 Sets of complex with empty bar

STRENGTH

Clean Complex

* All from the Hang above the knee

Every 2 Minutes x 5 Sets

-1 Clean Pull

-1 Power Clean

-2 Squat Cleans

*start @ 60% of clean and build

GET FIT

3 Rounds

300m Run

30 DB Deadlifts (50s/35s)

30 Wallballs (20/14)

*18 Minute Cap

RECOVERY

:90/:90 Couch Stretch

3 Way Banded Hamstring Stretch

1:00/1:00 Banded Quad Stretch