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SUNDAY 10.8.2017

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WARM UP
100 Double Unders for Time
MOBILITY
Inch Worm
50′ of Inch Worm
With Push up and Pike Hold
MOBILITY
Deep Couch Stretch
each leg 2X for 0:30 each
STRENGTH
Deadlift
Take 15 minutes and build to “heavy” for the day 1 rep max.
STRENGTH
Deadlift
Every 0:90 on the 0:90
for 5 rounds
5 reps @ 80% from above
METCON
25 Minute of work
at conversational pace, or 80% HR if you have one

250m Row

1 Squat Clean 135/95
take hands off bar-step away-take breath

then-

1 Power Clean 135/95
hold bar in front rack position-take breath

-then

5 shoulder to overhead

-then

1 Power Clean 135/95
take hands off bar-step away-take breath

-then
1 Squat Clean 135/95

REMEMBER THIS IS DONE AT 80% HR