Wednesday
Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
20x Front rack BB stretch
2 sets of BB Complex of:
3x Clean grip DL
3x Hang Power Clean
3x Press
3x Front squat
3x Squat clean (receive then pause in the hole)
3x Push jerk
2 sets of:
3x C&Ds
3x Pull ups
3x Burpees
Metcon
The Lyon (Time)
5 Rounds for Time
7 Squat Cleans (165/115 lb)
7 Shoulder-to-Overheads (165/115 lb)
7 Burpee Chest-to-Bar Pull-Ups
2 minutes Rest between rounds
7 Squat Cleans (165/115 lb)
7 Shoulder-to-Overheads (165/115 lb)
7 Burpee Chest-to-Bar Pull-Ups
2 minutes Rest between rounds
Cool Down
Accumulate:
1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold
1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold
5 Rounds, each for time of:
7 Squat cleans 125/85
7 Shoulder-to-overheads125/85
7 burpee pull-ups
Rest 2 minutes between rounds.
BEGINNER
5 Rounds, each for time of:
7 Squat cleans 75/55
7 Shoulder-to-overheads 75/55
7 burpee jump to "6 target
Rest 2 minutes between rounds.