Friday 9-28

Mobility: Hips/Lats

In teams of two with one partner working at a time…

A: 10 min AMRAP

20 Clean and Jerk 75/55

10 Burpee

B: 10 min AMRAP

20 Clean and Jerk 95/65

10 Burpee

C: 10 min AMRAP

20 Clean and Jerk 115/85

10 Burpee

Standard

Monday 9-24

Mobility:Hips/Lats

A: 10 min EMOM

Odd: 3 Muscle Clean + 3 Hang Power Clean + 3 Front Squat

Even: 10 Knee to Elbow

B: 1-1-1-1-1

3 Position Squat Clean

*Floor

*Above the Knee

*High Hang

C: For Time

15 Squat Clean 135/95

20 T2B

10 Squat Clean 185/125

20 T2B

5 Squat Clean 225/155

20 T2B

Standard

Friday 9-21

Mobility: Calves/Hams/L and T Spine/Lats

A: 3 Rounds

10 Cat/Cow

10 Bird Dog

10 Superman

10 sec Hollow Hold

10 Tuck Crunch

10 V Up

10 Jack Knife

10 sec Hollow Hold

3 Wall Walk

B: 4 Rounds For Time

400 m Run

25 KBDLHP 70/53

25 HR Push Up

25 Air Squat

25 Jumping Split Lunge

25 Box Jump Over 24/20

25 KBS 70/53

Standard