07-23-14

A.

-Group Joint Warm Up

-3 rds NFT

6 Med Ball Cleans

8 Strict HSPU

12 Alt Lunges

 

B.

Row Sprints.

0:00-2:30, 400m

2:30-4:30, 350m

4:30-6:00, 300m

Focus on power graph arch (as we covered in class yesterday)

Rest with remaining time.

 

C.

3 min AMRAP

6 Power Cleans 135/95#

9 Box Jumps

 

-Rest 1 min

 

3 min AMRAP

6 Front Squats 135/95#

9 Box Jumps

 

-Rest 1 min

 

3 min AMRAP

6 Push Jerk 135/95#

9 Box Jumps

 

D.

Cool down:

Run 200m @ 90%

Rest 1 Min

Run 200m @ 80%

 

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