150423

"All that we send into the lives of others comes back into our own" - Edwin Markham

 

OPEN GYM

- or -

 

- Weightlifting/Strength -

1) EMOM x 3min:

2 Power Cleans @ 80%

* rest 1min *

EMOM x 5min:

2 Power Cleans @ 85-90%

 

2a) Push Jerk - 1 x 5, 1 x 3, 2 x 1-2  (heavier than last week)

2b) DB bent over row - 1 x 10, 1 x 8, 2 x 6  (heavier than last week)

 

- Conditioning -

3 rounds for time:

10 squat cleans  (95/65)

60s bar hang

10 squat snatches  (95/65)

60s plank hold

 

- Mobility -

Tricep BB mash from rack x 2-3min ea side

Band loaded rack position x 2-3min ea side

Meaty tricep BB mash on floor arm extended x 2-3min ea side

Band loaded OH rack position x 2-3min ea side