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October 6, 2018

5
Oct

October 6, 2018

GROUP WARMUP
5 minute AMRAP –
:30 row
5 ring push ups/push ups
5 Hang power clean
6 Steps reverse overhead lunge (stationary)
5 Box jumps

TWO-IN-ONE TEST
For time:
21-15-9 reps of –
Row
Ring push ups

directly into or at 11:00 mark:

5 rounds of:
8 Hang power clean RX 135/95; Intermediate 115/75; Master55+ 95/45
8 Box step over (20′) RX 50/35; Intermediate/Master55+ 35/20 www.youtube.com/watch?v=xrwJRX8ZX4A

ALTERNATE TWO IN ONE TEST
For time:
18-12-6 reps of –
Row
Push ups to a box

directly into or at 11:00 mark:

3 rounds
7 Dumbbell hang power cleans
8 Steps reverse lunge
8 Box step ups

MIDLINE
400 m sandbag carry

MOBILITY
1:00 each side, twisted cross
:30 each side soleus stretch
:30 each side gastroc stretch
1:00 seated forward fold

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