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Monday 06.24.2019

POSTED ON June 23, 2019

Monday | 06.24.2019

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Warm Up:
EMOM 5min
1 clean grip deadlift + 1 hang power clean + 1 power clean *first set empty bar *add weight nothing past 35-45%
 
Foundation: (10-15min)
1 clean grip deadlift + 1 hang power clean + 1 power clean
x4-5 sets
*Use 85-90% of Power Clean 1RM
 
Metcon: “Nurse shark” 17min AMRAP
 
Level 1 (RX)
3 Power Clean 185/125
5 handstand push ups
7 lateral burpee over the bar
Level 2 (Intermediate)
3 Power Clean 155/105
5 handstand push ups to ab mat
7 lateral burpee over the bar
 
Level 3 (Beginner)
3 Power Clean 115/80
5 Deficit Push Ups
7 lateral burpee over the bar
 
Cool Down: 2 rounds for quality
:45 plank walk out
50ft reverse bear crawl
2min seated straddle
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