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Monday 10.14.2019

POSTED ON October 13, 2019

Monday | 10.14.2019

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Warm Up:
10 heidens
10 behind the neck press
10 lemon squeeze
x2-3 sets
5 empty bar deadlifts
5 empty bar hang cleans
5 push jerk
x2-3 sets
 
In 5 sets or less build to a heavy 3 rep max hang power clean.
 
Metcon: “Papi DT” 20min AMRAP *run = 10 reps
 
RX (Level 1)
12 deadlifts 155/105
9 hang cleans 155/105
6 push jerk 155/105
200m run
Intermediate (Level 2)
12 deadlifts 115/85
9 hang cleans 115/85
6 push jerk 115/85
200m run
 
Beginner (Level 3)
12 deadlifts 95/65
9 hang cleans 95/65
6 push jerk 95/65
200m run
 
Cool Down
3 rounds for quality
1min dragon L/R
1min puppy dog
15 prone pass throughs

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