Friday- June 9th

Weekly Group Warmup

Strength/Accessory Work: (pick one)

General Fitness

3 rounds of:

-Bulgarian Split Squats x 8 each leg (3 sec. descent)

-5 Single-arm DB/KB Push Press + 50m Waiter Walk (with each arm)

(https://www.youtube.com/watch?v=Th41Un1J6oQ)

Performance

High Hang Clean 4x 2 @50-65%

Hang Clean 4x 1 @65-80%

Clean 4x 1 @80+%

rest 60 seconds between sets

(Squat if possible)

WOD

3 Rounds for times:

Run 400m

15 Thrusters (95/65)

rest 60 seconds

-Record separate times for each round (don’t include rest)

Group Cool-down

Foam roll

Stretch and hold for 60 seconds each: quads, glutes, hips

Socialize

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