Monday, April 9
Line Drills Quad Stretch Knee To Chest Straight Leg Kicks Side Lunge Walking Samson Walking Spiderman Inchworms 3 Air Squats + 1 Broad Jump High Knees Butt Kickers Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats
Power Clean and Jerk (Emom x 12)
On the Minute x 12 Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk Rounds 6-12: 1 Power Clean and Jerk Build to a heavy single for the day, but not a max.
For Time: 30 Clean and Jerks, 135# / 95#
Metcon (AMRAP - Reps)
Alternating EMOM x 16: Odd Minutes – 7 Burpee Box Jump Overs (24/20) Even Minutes – :30 Seconds Max Toes to Bar Toes to Bar Window is from the 0:00-0:30
Rx+ 10 Burpee Box jump overs * Score Toes to Bar reps only