Tuesday 8/28

Warm-up Lunge Complex x 2/side

Pigeon x :30 seconds/side

Shoulder Opener x 10

Wall Slide w/lift off x 15

+

2 sets:

Death March x 10/side

Standing Clamshell x 10/side

Kettlebell Windmill x 5/side Strength A.1: Clean Grip RDL (4x5- add 10% from last week, Tempo 31X1) 3sec. lower + 1 sec. hold A.2: Single arm Dumbbell Push Press (4x4/side, Tempo 30X1) x4/side x 4 sets

3 sec. lower per rep A.3: Reverse Plank (4x :20 Seconds) *Focus on flat strong body position here

*Get hips up Metcon (10 Rounds for time) Top of every 2 minutes for 10 rounds

5 DB Hang Power Cleans, 50/35

250m row


Goal is to take 10 sec. for the DB hang power cleans

Hold 90% effort on rower

Track times and look to get same times each round Extra Work 1) Lifting

Segment Snatch (knee) + OHS - (1+1)RM; 95% x (1+1), 90% x (1+1)

*Heavier then last week


2) Conditioning

EMOM 30

1- :50 second Row

2- :50 second Bike

3- :50 second Burpees


Goal is to keep the same pace as last week but for 5 more minutes. Snatch Overhead Squat #workoutoftheday