WARM-UP in 8 min:
1x10ea
1. Leg Swing. 6. Step Up
2. Supine Scorpion. 7. Grasshopper
3. V-Roll. 8. Sumo Squat Touch Down
4. Prone Scorpion.
5. Plaunch Push Up+WalkOut+Sun Sal.
Row 500m
STRENGTH: Dumbells
Arnold Press: 12, 10, 8, 6
Bench Press: 10 x 4
Incline Fly: 12 x 3
Cross Bench Dips (weighted if desired): 3 x 10
MetCon, In 25min:
Hang Power Clean Coach-um Up Ladder
5 Total Sets & 3 Reps each set
75%= 7.5/10
M= 75-95-115-135-155-185-225
W= 55-65-85-95-105-115-125
Cash Out
50 Grasshopper (25ea)
50 Step Up (25ea)
OX Work: Snatch Press 1×3/35% 1×3/50%, 1×3/60%, 1×3/70%, 1×3/75%
Squat 1×3/35% 1×3/50%, 1×3/60%, 1×3/70%, 1×3/75%
