June 7, 2017

​A. Warm Up 
Warm Up
1 Inchworm + 1 Pushup
15sec Side Plank — right
15sec Side Plank — left

1 Inchworm + 2 Pushups
1 Lunge +Spiderman with rotation and Hamstring extension (each side)

1 Inchworm + 3 Pushups
15sec Lateral Lunge hold — right
15sec Lateral Lunge hold — left

1 Inchworm + 4 Pushups
15sec Squat hold

1 Inchworm + 5 Pushups
10 Wall Slides
5 Slow and controlled single arm circles each
10 Kipping Swings on the bar
5 Jump to Chin Above Bar + 15sec hold + slow lower down (use supinated grip)
5-8 Kipping Pullups

Scoring: Not Scored

B. For Time: Front-Racked Barbell Lunges
For Time:

60 Front-Racked Barbell Lunges @ 135/95 lbs
​
Time Cap: 12 minutes
Coach's Notes:
Scale as needed

C. 21-15-9 Power Cleans and Ring Dips
Elizabeth
21-15-9 Reps for Time:
Power Clean @ 135/95 lbs
Ring Dip

Coach's Notes:
Scale as needed.