Saturday, May 5

Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts Toe Walk Heel Walk Side Shuffle 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

Clean and Jerk (Emom 10)

On the Minute x 10 20 Double Unders + 1 Clean and Jerk Athlete’s choice – Power or Squat. Build in weight.

Mixed Bag (Time)

Teams of 3 For Time (25:00 Cap): 400 Meter Wall Ball Run 20/14 100 Deadlifts (135/95) 400 Meter Wall Ball Run 80 Hang Power Cleans (135/95) 400 Meter Wall Ball Run 60 Front Squats (135/95) 400 Meter Wall Ball Run 40 Push Jerks (135/95) 400 Meter Wall Ball Run 20 Clusters (135/95) Team runs with a single (20/14) WallBall

Rx+ (155/105)

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Mississauga, Ontario

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