Tuesday, 7/12
Ask the Coach: How to Un-Suck Your Row
July 11, 2016
Wednesday, 7/13
July 12, 2016
Warm-Up
3 Rounds of
6 Spider Lunge w/ reach up
12 Alt Samson Lunges
6 Squat to Bootstrappers
12 Squats
Met-Con
Prep:
1 x 3 Hang Hi Pull w/ bar + 6 Step Ups; then,
1 x 3 Hang Power Clean (light) + 6 Step Ups + 6 KB Swings; then,
1 x 3 Hang Power Cleans (working wt) + 6 Box Jumps + 6 KB Swings
Workout:
4 Rounds through of
AMRAP in 2 Minutes
6 Hang Power Cleans (M:135/105/75, W:93/73/45)
12 Box Jumps
2 Minutes Rest
AMRAP in 2 Minutes
6 V-Ups
12 KB Swings
2 Minutes Rest
Cool Down
1 Min OH Band Stretch/side
1 Min Standing Hamstring stretch/ side
