April 9, 2018

4/9/18

Warm-up
3 rounds
100m run
8 yoga push ups
8 1 ¼ squats
10 banded good mornings
Then...
Empty barbell warm up/technique work
Ex. RDL, muscle clean, f. squat, jerk, etc.
Weightlifting
Strength
Every 2 minutes for 12 minutes
1 Power clean
1 Front squat
1 jerk (Beginner push press)
*Start light and build over the 6 sets
**Score is heaviest successful lift
Metcon
Metcon (AMRAP - Rounds and Reps)
10min AMRAP
20 DB snatch 50/35#
20 calorie bike
20 push ups
200m run
Optional Accessory
Done after class on your own time
3 sets
10 Russian kettlebell swings (heavy)
Rest :15
15 Band pull throughs
Rest :30
15-20 Hip extensions
Rest 2-3 minutes between sets

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