6/19/17

PreClass Work:
Foam Roll - Upper Back, Lats, Quads, Calves
Stretch - Couch, Knee to Wall, Worlds Greatest
WarmUp4

0:00-3:00
Whiteboard Discussion

3:00-11:00
Dynamic WarmUp
8min AMRAP, moderate pace
15 Cal Row
5 Single Arm Overhead Squat each arm, keep weight light
10 Russian KBS (35/25 or same weight as OHS)

11:00-15:00
Strength SetUp

15:00-25:00
A) 5 Rounds or 10 minutes:
3 Clean Pulls
2 Full Cleans
1 Jerk
:60 Rest BTW Rounds, build

25:00-35:00
B) Back Squat 4x5 @60-70%, 3sec pause at the bottom, build, 2min Rest

35:00-45:00
C) Back Rack Lunge 3x20, build to a challenging set, 2min Rest

45:00-55:00
D) 10min AMRAP
50’ Farmer Carry
5 Box Jumps (30-40/24-30)

G.O.A.T Work:
:10 L-Sit Hold
EMOMx10