FRIDAY, 19 AUGUST 2016
Warmup
Row 300M
Inchworm without pushup (walk feet to hands)
Banded shoulder stretch x 30sec each
Pigeon Stretch x 30sec each
Couch Stretch x 30sec each
Strength/Skill
BEGINNER WEIGHTLIFTING
Practice The Push Jerk
INTERMEDIATE WEIGHTLIFTING
5 sets: 1 Snatch Pull + 1 Snatch + 2 Overhead Squats @ 60% Snatch 1RM
WOD
4 rounds, EACH for time:
14 Burpees
7 Power Cleans, 135/95#
400m Run
- Rest 3 minutes between rounds.
• Post time for EACH round to whiteboard / comments.
Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
STRENGTH (if added to Main Session, perform last)
20 minutes to establish a 1RM Bench Press.
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