Wednesday, April 25

May 3, 2018

 

Warm-up

:30 Seconds
Knuckle Drags
Walkouts
Active Samson
Active Spidermans
Air Squats
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

 

Hang Squat Clean 

15 minutes to establish a heavy/max.

 

Metcon (AMRAP - Reps)

"Under the Lights”
AMRAP 8:
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar

Up by (3) reps each round

Rx+ 135/95

 

Metcon (Time)

Row Conditioning
5 Rounds:
30/21 Calorie Row
Rest 1:00 between. Score is slowest round.

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