Tuesday, June 19

June 25, 2018

 

:30 Seconds
Easy Row
Push-up to Down Dog

Medium Row
Active Spidermans

Fast Row
Active Samson

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

Clean and Jerk Complex (6 x 1)

On the 2:00 x 6 Sets:
5 Deadlifts + 3 Hang Power Cleans + 1 Split Jerk

 

Captain Crunch (Calories)

AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4 minutes
AMRAP 4:
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
rest 4 minutes
AMRAP 4:
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

 

Rx+ 135/95, 175/115, 205/135

Metcon (Distance)

10 Min Handstand Walk Practice

Score: Your longest Hs Walk in feet

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