August 16, 2017

​A. Warm Up
400 Meter Row (slow) or 2 Minute Calorie Bike (slow) into…

3 Rounds:
10 alternating Samson Stretches
10 AbMat Sit-Ups
10 Air Squats
10 Scap pull-ups
10 Hip Extensions

Followed by… EB Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Reach
5 Stiff-Legged Deadlifts
5 Front Squats
Scoring: Not Scored

B. 10 minute EMOM of Double-Unders and Romanian Deadlifts
Every 1 minute for 10 minutes (5 rounds):
Minute 1
45 Double-Unders
Minute 2
8 Romanian Deadlifts @ 30%
rest 5 minutes

C. 14 minutes of Hang Cleans and Burpee Box Jumps
​Perform as many reps in 14 minutes of:

1. Hang Clean @ 115/80 lbs
2. Burpee Box Jump 24/20 inches

Coach's Notes:
starting at 3 reps, next set is 6 reps, 9 reps... etc.