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Wednesday 9/6/2017

Adrianna

Warmup:

500 m row or 400 m run

Mobility:

CS/ Dynamic stretch

B warmup:

3 rounds of:

10 goblet squats

10 RKBS

10 KB situps with extended arm overhead

150 m run

Use one KB heavier then you normally warmup with. 

Workout warmup:

5x3 deadlifts working up to something heavier than your workout weight.

One sled push between sets

Workout:

5 Rounds
20 Wall Ball Shots (20/14), (10'/9' target)
10 Deadlifts (185/135) RX+(225/155) If you can DL more than 365/250, please do RX+
 

Lift:

Cleans:
10 rounds on the 2 min. 
1 clean pull + 1 power clean + 1 hang power clean + 1 squat clean
Start at 70% of your max power clean.

Skill:

10x5 Dips, 1 min rest between sets

 

Earlier Event: September 5
Tuesday 9/5/2017
Later Event: September 7
Thursday 9/7/2017