6/30/17

Warm Up : (10 Minutes)

5:00 Dynamic
Then,
2 Sets of:
3 Power Cleans
3 Front Squats
3 Sumo Deadlifts
3 Bar Facing Burpees
*10 X-Band Walks Forward/Backward

 

Mobility : (5 Minutes)

Grab a light KB and perform:
– 10 Goblet Lateral Squats each side
– 10 Wide Stance Goblet Squats
– 10 Glute Bridges w. 1 ct hold (squeeze
glutes) at top.

 

Strength : (15 Minutes)

10 Minute EMOM

ODD Minutes: 5 Sumo Deadlifts for Speed
@60%
– Reset on each rep
EVEN Minutes: 3 High Box Jumps

 

Metcon : (20 Minute Cap)

“Down Range”
For time total time:
2 Rounds of:
15 Power Cleans (155, 105)
20 Front Squats (155, 105)
25 Bar Facing Burpees
Rest 5:00 Minutes Between Rounds
L3: (135, 95)
L2: (115, 75)
L1: (95, 65) (Burpees)

Beginner Metcon Option:
2 Rounds of:
25 Goblet Squats (at a challenging weight)
15 Burpees
50 Single Unders
Rest 5:00 Minutes Between Rounds

 

Accessory : (5 Minutes)

100 Banded Leg Curls each leg

 

 

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