Tuesday 9/17

Warm-up Inchworm to Cobra x 10

Hip Internal/external Rotaion x 5/side

Hip IR/ER w/ Pop Up x 5/side

Brettzel Stretch x 5 breaths/side

+

2 Sets

Deadbug x 8/side (w/empty bar over chest)

Side Bridges x 10/side

Empty Bar Deadlifts x 8 Strength A.1: Sumo Deadlift (60x3, 70x3, 80x2 (3)) A.2: Standing KB Seasaw Press (5x10/side) One KB in front rack position while other presses Metcon (AMRAP - Reps) :20 K2E

:40 rest

:20 DB hang power snatch; 50/35#

:40 rest

:20 bear crawl

:40 rest

:40 K2E

:20 rest

:40 DB hang power snatch; 50/35#

:20 rest

:40 bear crawl

:20 rest

:60

:60

:60


Workout time: 9 Minutes


Score for this is total reps. 1 K2E is 1 rep, 1 DB Hang Power Snatch is 1 rep, 1 (25ft) bear crawl is 1 rep. Keep a running count. Metcon (No Measure) Finisher work

3 rounds

Tricep Ext x 10

Rear Delt Raises x 10 Extra Work 1) Lifting

A. No Foot movement Snatch balance x 2 reps EMOM 10

B. Clean + Jerk (3+2) @ 60, 65, 70% for 3 sets


2) Conditioning

2 minute run @ 85% Rest 2 minutes walking around #workoutoftheday