October 14, 2020

Wednesday, October 14th 2020

Warm-up
A. General
3 rounds @increasing intensity on each round
2 minutes Row or Bike or run
1-3 Wall climbs
5/5 Dead bug (Hold every rep for 3 seconds)

B. Specific
B1. 1 set
-10 Full squat T spine rotation
-5 Box Jumps
-5/5 Empty barbell Front rack Lunges
-5 Box Jumps or ledge jumps
5/5 Empty barbell / Object Hip Thrust
5 Box Jumps or ledge jumps

B2. 2 sets @30-50% / Broomstick
-3 Clean lift offs
-3 hang clean pulls
-3 Tall cleans
– 3 Front Squat 1 ¼

Weightlifting
Metcon (Weight)
Clean Complex
5 sets
1 Power Clean
1 Low hang Power Clean
2 Hang Squat Clean
@60-60-65-65-65%

Time allotted: 15mins

Metcon
Metcon (AMRAP – Rounds and Reps)
2 x AMRAP 5minutes
Run 200m
10 Deadlift @135/95 lbs
5 Hang Power Snatch @135/95 lbs

Rest 1 minutes between each AMRAP

Cool down
Walk or bike easy 2 minutes
Then
Child’s pose + walk outs