Thursday, Oct. 18th, 2018

 

Warm UP

Foam Roll
*Focus on Lats/Upper Back/IT Bands

Stretch

Banded Quad
Banded Ham
Banded Calf
Arm Circles
30sec Hand Stand Hold

3rnds
5 Ovh Step Up
Multi Directional Single Leg Hurdle Hop

Strength

Superset 5RNDS
Push Press
5@med-mod
Neg Ring Row
6

Metcon

3 Rounds(15min) for max reps:

Power Clean for 30 seconds, rest 30 seconds
Power Clean for 25 seconds, rest 35 seconds
Power Clean for 20 seconds, rest 40 seconds
Power Clean for 15 seconds, rest 45 seconds
Power Clean for 10 seconds, rest 50 seconds
There is no rest between rounds.
Men: 155 lb.
Women: 105 lb.
Scale:70% of Best Clean