Saturday 04/27

General Warm Up:
30ft lunge with twist
8 squats with a press out
8 empty bar press
x2-3 sets

Specific Warm Up:
5 clean grip deadlifts
5 push jerks
5 front squat
5 hang clean
5 push jerks

x2-3 sets

Partner Workouts Teams of 4
Work out #1 (Start with empty bar)
Partner A & B find the following in 5min
Power Clean
Shoulder to Overhead
Front Squat
Hang Squat Clean
Shoulder to Overhead
2min max strict handstand push ups for A&B (RX: Strict Intermediate: Kipping Beginner: shoulder to overhead 95/65 – no rest as soon as the 2min is over partner C & D begin 5min/2min so in total this will be 14min of work.)

REST 8-10MIN BEFORE METCON #2

Work out #2
RX: OH Lunge 50/35 (Intermediate: Front Rack Lunge 50/35 Beginner: Front Rack Lunge 35/20)
Partner A 200m run 100ft lunge in sections of 25ft 12 devils press
Partner B (Partner A,C,D Rests) 200m run 100ft lunge in sections of 25ft 12 devils press
Partner C 200m run 100ft lunge in sections of 25ft 12 devils press
Partner D (Partner A,B,C Rests) 200m run 100ft lunge in sections of 25ft 12 devils press For Time
Cool Down: 15min walk in the sun expose your skin as much as possible to the sunlight.