WARM-UP
ON A 10:00 RUNNING CLOCK…
3:00 BIKE OR ROW(EZ- MODERATE)
1:00 ELBOW TO INSTEP (R)
1:00 ELBOW TO INSTEP (L)
1:00 ALT CALF STRETCH
20 ALT GROINERS
10 ALT SAMSON STRETCH
10 BEHIND THE NECK SNATCH GRIP PRESS
10 OVERHEAD SQUATS
STRENGTH
ON A 15:00 RUNNING CLOCK
BUILD TOA MODERATE COMPLEX
1 HANG CLEAN PULL
+
1 HANG POWER CLEAN
+
1 HIGH HANG POWER CLEAN
WORKOUT
5 ROUNDS FOR TIME
10 HANG POWER SNATCH (135/95)(95/65)
50 DOUBLE UNDERS
(SCORE IS TIME)