10.5.16

PLEASE SIGN UP FOR THE BARBELLS FOR BOOBS EVENT. It will be on Saturday October 22nd with potluck to follow :)

Individual warm-up
200m run/row
10 leg swings
10 lunges w/rotation
5 inchworm walkouts
10 groiners

Group warm-up
5 world's greatest stretch
:45 front rack shoulder stretch w/band
10 PVC good mornings
:30 couch stretch
20 monster walks
Power clean warm-up

A.Strength
Every 2 minutes for 18 minutes, perform the following set for power cleans (9 sets):
Set 1: 3 power cleans @ 55-60% (not touch and go)
Set 2: 3 power cleans @ 60-65%
Set 3: 3 power cleans @ 65-70%
Set 4: 2 power cleans @ 70-75%
Set 5: 2 power cleans @ 75-80%
Set 6: 2 power cleans @ 75-80%
Set 7-9:1 power clean @ 85%

B.Conditioning
10 min AMRAP
10 toes to bar
10 KB swings 55/35
10 wall balls 20/14