May 14, 2019

191405

Warm-up
:30 Jump Rope, 5 Russian Baby Makers
:30 Jump Rope, 10 Spiderman + Reach (5/side)
:30 Jump Rope, 15 Glute Bridges
:30 Jump Rope, 20 Sit Ups

Then: Barbell Warm Up

Strength
Power Clean (Weight)
6 Sets of 2:
3-Pause Power Clean

Each pause is 2 seconds:
Pause #1 – Knee Level
Pause #2 – Jumping Position
Pause #3 – Receiving Position

Set #1 – 60%
Set #2 – 65%
Sets #3+4+5+6 – Build to a heavy.

Metcon
Metcon (Time)
3 Rounds:

12 Power Cleans 115/75
12 Toes 2 Bar

Directly into:

3 Rounds:

6 Power Cleans 185/125
50 Double Unders

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