Monday May 15th 2017

Monday!

Warm Up
Clean Technique

A.
Five sets of:
Back Squat x 2-3 reps @ 30X1
Rest 15-20 seconds
Strict Supinated-Grip Pull-Ups x 10-12 reps
Rest 3 minutes

B.
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters/Run 200 M
Squat Cleans (135/95 lbs)

Boom Lite

Warm Up
2 Rounds
10 Air Squats
10 Burpees
10 Ring Rows

A.
Three sets of:
Goblet Squat x 8-12 reps @ 21X0
Rest 45 seconds
Single-Arm Kettlebell Row x 8-10 reps each arm @ 2010
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Strict Supinated-Grip Pull-Ups x 6-10 reps
Rest 45 seconds

B.
Four sets for max reps of air squats against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters / Run 200 M
Air Squats