Monday- August 19th

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Bike x :30

Samson Stretch x :30 each

Bike x :30

Inchworm w/Push-up in bottom x 10

Bike x :30

Over/Under Barbell x 5 each direction

Today's Movement *Strict or Negative Pull-ups x 5

*Barbell: Muscle Clean + 3 Power Jerks

Muscle Clean + 3 Split Jerks

A. Tempo Bench Press (8 minutes)

Build to 3 heavy singles at 21X1 (3 x 1 heavy)

B. “Powder Keg”

AMRAP 5:00

600 Meter Run (run straight left out the door, down to the stop sign, back same way)

1 Round of Cindy

Max Clean and Jerks (95/65)

Rest 5 Minutes

AMRAP 5:00

400 Meter Run

2 Rounds of Cindy

Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5:00

200 Meter Run

3 Rounds of Cindy

Max Clean and Jerks (175/115)

C. Buy-Out

Pec Smash (w/ball or foam roller) x 1:00 each

Trap Smash x 1:00 each

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