Warm-up

 

 

Coaches Choice!

 

Midline Accessory

"Half Tabata"

0:20 on/ 0:10 off
4 rounds through for 8 min
Rotate movements every 0:30 secs

Seated Leg Lifts
Hollow Hold
Single Leg Hip Bridge (Start with right leg, then switch legs each set)
Plank Reaches

 

Weightlifting

 

Front Squat (3x5,1x20)

3x5 (45%,50%,55%) Go up 5# from your last successful set.  If your last successful set was lacking in form, stay at that weight for another week.

 

Metcon

Max Rounds and Reps in 3 minute intervals.
3 AMRAP
3 Power Cleans 135#/95#
6 Push Ups
9 Squats
Rest 1 minute
Repeat for 5 total intervals

Begin next AMRAP where you left off on your last.

Scoring is total Rounds and Reps.  If you get 4 + 3 Power Cleans on the first 3 min then at the start of the 2nd interval you'll start where you left off with push ups and keep a running total of rounds and reps.

 

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