wed.jpg

Warm Up:  

200m run or row

Wall sit, plank, walking lunge, Glute Bridge, Prowler Push
amount of time it takes to do 200m

 

Performance:  

Clean Complex:  6 Sets, working up in weight

1 D.L. + 1 Hang Power Clean + 1 Push Press + 1 Push Jerk 

 

For Time 3 Rounds: 

  • 50 Air Squats 
  • 7 Ring Muscle Up 
  • 10 Hang Power Cleans (135) 

 

Fitness:  5 rounds: 

  • 10 Calories 
  • 10 Goblet Squat    
  • 10 Kb Swing (70/53) 
  • 5/5 single arm ring row

3 sets: 20 sec each: 

  • side plank 
  • tuck ups 
  • side plank 
  • tuck hold
    -rest as needed-