Mo. 18. Aug.
a) mobility 4min
1:00 each
samson stretch
hand walk
lat stretch
scorpions
b) warm up 4min
amrap 4min
10 push ups
10 db deadlifts
10 step back lunges
c) bench press 15min
set 1 5 reps at 83%
set 2 3 reps at 88%
set 3 1+ reps at 93%
d) conditioning 15min
on the minute x 15 (5 rounds)
min 1 4 burpees + max db push press
min 2 4 burpees + max db hang cleans
min 3 4 burpees + max db front rack step back lunges
dumbbells 2x15/10kg
score: sum total of lowest reps
Skill Class 18:00
db hang clean + push jerk