8.23.16

Individual warm-up
200m row/run
5 inchworm walk outs
10 leg swings
10 lunges w/rotation
10 leg hugs

Group warm-up
5 lunge to hamstring stretch
10 leg swings
10 PVC good mornings
10 groiners
20 monster walks
*warm up with barbell for strength portion

A.Strength
Every :90 for 15 minutes (10 sets), complete:
Power Clean
Set 1 – 60%  x 3 reps
Set 2 – 65% x 3 reps
Set 3 – 70% x 2 reps
Set 4 – 75% x 2 reps
Set 5 – 80% x 1 rep
Set 6-8 – 85% x 1 rep
Set 9-10 - 90% x 1 rep

B.Conditioning
Three rounds for time of:
15 Deadlifts 115/75 Rx 135/95 Rx +
12 Hang Power Cleans
9 Front Squats
6 Jerks