5.29.2019

Warm Up

Row or Bike 3 minutes

Then 2 Rounds of:

  • Squat to Stand x 5
  • Prisoner Good Morning x 5
  • Hi/Lo Plank 30 seconds

Then 2 Rounds of:

  • Elbow Rotation x 5 per
  • Hang Power Clean x 5
  • Front Squat x 5
  • Push Press x 5

Workout of the Day

Performance

A. Clean & Jerk

  • Take 15-20 minutes to build to a “heavy” single

B. Complete as many rounds and reps as possible in 12 minutes of:

  • Ground to Overhead x 5 (135/95lbs)
  • Bar Facing Burpee x 10
  • Run 150m

GPP

A. 4 Sets

  • A1: Deadlift x 4-6 @ 30X1 – Rest 60 seconds
  • A2: SA Press x 6-8 per @ 21X1 – Rest 60 seconds
  • A3: Double KB Front Racked Wall Sit x 20-30 seconds – Rest 90 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:

  • Alt DB Snatch x 10 (50/35lbs)
  • Burpee over the DB x 10
  • Run 150m

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