Monday, October 1, 2018

Monday, October 1, 2018

(A) Warm Up - 0:00 - 10:00

1:00 Bike or Row

:15 Samson into Spiderman/side

5 Good Mornings 

5 Back Squats

1:00 Bike or Row

:15 Samson into Spiderman/side

Elbow Rotations

5 Strict Presses

1:00 Bike or Row

5 RDL

5 Front Squats

(B) Strict Pull Up Conditioning - @15:00

AMRAP 2:00 

Rest 1:00

AMRAP 1:00 

Rest :30s

AMRAP :30s 

(C) Clean & Jerk - @25:00

Every 2:00 for 6 sets:

3-Position “Clean” & Jerk

Set #1 (25:00) – 1 @ 50% 

Set #2 (27:00) – 1 @ 60%

Set #3 (29:00) – 1 @ 70% 

Set #4 (31:00) – 1 @ 75% 

Set #5 (33:00) – 1 @ 75% – 85% 

Set #6 (35:00) – 1 @ 75% – 85% 

(D) “Sweet and Salty”

AMRAP in 10:00 - @45:00

12 Cal Row

12 Power Snatches (95/65)

12 Cal Row

12 Hang Clean & Jerks

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