Wednesday, June 21

WARMUP

500 Meter Row (slow) or 50 cal bike
3 Rounds:
:20 second Samson Stretch each side (Video)
:20 seconds AbMat Sit-Ups
:20 seconds Air Squats
5 P/A Hangs

BARBELL WARMUP –

CLEAN TECHNIQUE – 10 min to hone technique and build in weight

PRIMER – 2 Rounds – 200m run / 4 bar-facing burpees / 4 touch-and-go power cleans

CONDITIONING

“BEHIND BARS”
Part #1
In a 4:00 Window:
400 Meter Run, 15 Barbell-Facing Burpees, Max Power Cleans (95/65)

– rest 4min –

Part #2
In a 4:00 Window:
400 Meter Run, 15 Barbell-Facing Burpees, Max Power Cleans (115/80)

– rest 4min –

Part #3
In a 4:00 Window:
400 Meter Run, 15 Barbell-Facing Burpees, Max Power Cleans (135/95)

By | 2017-06-20T19:58:24+00:00 June 20th, 2017|Whiteboard|0 Comments

Leave A Comment

Pop quiz! *