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SATURDAY 180804

Warm-up:

Individual….

200m Jog

Crossover Symmetry

12 Dislocates

Group…

Coaches choice

Review the workout and build to starting loads

 

Fitness:

Teams of 3:
AMRAP 7:
150/100 Calorie Row
Max DB Clean and Jerks

Rest 3 Minutes

AMRAP 6:
120/80 Calorie Row
Max Alternating DB Snatches

Rest 3 Minutes

AMRAP 5:
90/60 Calorie Row
Max DB Thrusters

 

Performance:

Teams of 3:
AMRAP 7:
150/100 Calorie Bike
Max Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP 6:
120/80 Calorie Bike
Max Power Snatches (115/80)

Rest 3 Minutes

AMRAP 5:
90/60 Calorie Bike
Max Thrusters (95/65)

 

Mobility:

Roll Hamstrings and Posterior

LAX to Traps and Shoulders

Mash Quads

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