Thursday, August 3rd 2017

Warm-Up:
3 Minutes of Double Under Practice
10 Downward Dog to Cobra
10 Push Ups
10 Gate Swings
10 Cat-Cow
10 Hip Raises
10 Wrist, Elbow, and Arm Circles

Strength:
Deadlift 5 Reps @ 70%-75% + 1 Legless Rope Climb (15ft)
4x; Rest 2 Minutes

*1 Legless Rope Climb = 3 Rope Climbs
**Bring long socks if you have them.

Workout of The Day:
15 Minute AMRAP
12 OH Plate lunges 45/25
12 Goblet squats 55/35
12 Glute bridges

7PM Olympic Lifting Class:
Clean Pull 4 Sets 3 Reps at 85% of 1RM
Hang Clean + Clean + Jerk; 5 Sets 70%-80%
High Hang Snatch + Hang Snatch + Snatch; 4 Sets @ 65%-75%