May 14, 2018

5/14

Warm-up
12 minute EMOM
1) Bike 12/9 Calories
2) 15 Air squats
3)5 C's & D's + 5 Yoga push ups
Back Squat
5 @ 65%
3 @ 75%
2 @ 80%
1x20 @ 65% (Up 40lbs)
*This is the final week! Hang in there! :)
Metcon (AMRAP - Reps)
6 Minute EMOM
8 Burpees
Max power cleans 95/65#

Rest 3 minutes

6 Minute EMOM
8 Toes to bar
Max thrusters 95/65#
Score is the total reps for the power cleans and thrusters
Optional Accessory
21-15-9
GHD Sit ups
Hip extensions
*Move slowly and focus on keeping your core engaged.

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