Tuesday- September 18th

September 18, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

             *Push Press w/Barbell x 10

               

 

A. Push Jerk

6 x 2 @70%        

 

 

B. “Captain Crunch”

AMRAP 4:00

3 rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4:00

 

AMRAP 4:00

2 rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

Max Calorie Row in Time Remaining

rest 4:00

 

AMRAP 4:00

1 round:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Max Calorie Row in Time Remaining

 

 

C. Buy-Out

4-Way Dead Bugs (arms + legs go down together) x max reps in :60

then,

Lat Stretch x :60 seconds each

 

 

 

 

 

 

 

 

 

 

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