Friday, August 10th, 2018

No Class on Saturday 8/11, sorry for any inconvience.

 

Warm UP

Foam Roll

Stretch

Wrist Circles
Arm Circles
Bow Bends
Side to Side Lunge
Spider Man Lunge
Lunge+Twist
Air Squat
Box Jump

Strength

3 Pos Bar Work

Power Clean 3×2@light weight

Work up to a Max Power Clean

Metcon

EMOM Until Failure-each round increase by two reps

2 Deadlifts 225/155
2 Wall Balls 20/14
4 Deadlifts 225/155
4 Wall Balls 20/14
6 Deadlifts 225/155
6 Wall Balls 20/14
8 Deadlifts 225/155
8 Wall Balls 20/14

Continue to increse by two reps until you cannot completely within 1 min cap