-Warm up-
10 minutes prior:
3 laps around the gym
25 Jumping Jacks
10 Burpees
5 minutes prior:
20 PVC pass throughs
10 kipping swings
5 Pull-ups
-Olympic Lifting-
Clean & Jerk - 80%x2x2, 85%x1x3
Complete on a 2.5 min clock.
-Strength-
Bench Press - 4x3 (sets across)
Dumbell Rows - 4x8 (sets across)
Complete on a 3.5 min clock. Heavier weight than last week.
-Conditioning-
"Fran"
21-15-9 reps for time of:
Thrusters, 95/65
Pull-ups
Top 5 guys and gals get bragging rights, names on the leaderboard, and a much deserved sweat angel. Get after it!
-Cool Down-
Walk over to white board, write your name and time on it and congratulate yourself and your team. Write the workout and your time in your workout journal. Refuel.
Top 5 guys and gals get bragging rights, names on the leaderboard, and a much deserved sweat angel. Get after it!
Post all results to comments.
No comments:
Post a Comment