August 6, 2018

180806

Warm-up
2 Round:
90 second Row or Bike
5 Slow Pushups
10 Slow Air Squats
:30s Alternating Warrior Squats

Strength
Clean and Jerk (Weight)
Every 90 Seconds x 6 Sets:
1 Power Clean
1 Front Squat
1 Push Jerk

*Start at 60-65%, & Build!

Metcon
In a 4 Minute Window:

400m Run, then in remainder:
*Max Rounds of
3 Power Cleans (115/75)
3 Front Squat
3 Push Jerks

-Rest 4 Minutes-

In a 4 Minute Window:

400m Run, then in remainder:
*Max Rounds of
3 Power Cleans (135/95)
3 Front Squat
3 Push Jerks

-Rest 4 Minutes-

In a 4 Minute Window

400m Run, then in remainder:
*Max Rounds of
3 Power Cleans (155/105)
3 Front Squat
3 Push Jerks

Metcon (AMRAP – Rounds and Reps)
AMRAP 1
Metcon (AMRAP – Rounds and Reps)
AMRAP 2
Metcon (AMRAP – Rounds and Reps)
AMRAP 3

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282