Saturday, 5/14
Base Camp, 5/14/2016
May 13, 2016
Sunday, 5/15
May 14, 2016
Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Band Good Mornings
5 OH Band Pull Aparts
10 Rev Hand Spider Lunges
Met-Con
Prep:
1 x 10 RDL + 3 Hang Hi Pulls+ 3 Hang power Cleans + 3 Strict Press (bar only);
3 x 4 Deadlifts + 2 Hang Power Cleans + 2 Push Press (working up in weight)
– working up to one of the following weight options: M@ 155/125/95; W@ 103/83/63
Work:
5 Rounds through of
1:30 AMRAP “DT” (12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerk)
1:30 Rest
1:30 Row Max Calories
1:30 Rest
Cool Down
Band Hamstring series
