Monday, August 13th 2018

Warm-Up:
10 Air Squats
10 Spiderman Lunges
10 Cat/Cow
:10 Twisted Cross Left Side
:10 Twisted Cross Right Side
10 Alternating Tricep Stretch
2x

Strength:
Front Squat (16 Minutes)
5 Sets 4-5 Reps
@ 65%-70%
Rest 2-3 Minutes Between Sets
*Use 2-3 Warm-Up sets to use the same weight the whole time
*If you don’t know your percentage, choose a weight that’s slightly heavier than you normally would choose

C&J Prep: (5 Minutes)

Workout Of The Day
5 Rounds For Time
15 Clean & Jerks (115/75)
18/15 Calorie Row
then…
Find a 1RM Clean in 4 Minutes
Score is Time + 1RM Clean
Ex: Finish at 13:54, you have until 17:54 to find a 1RM