11 Aug 20

Metcon (AMRAP – Reps)
100M Run + 25′ Bear Crawl + 3 Burpees + 5 Sn Grip RDLs (w/ Coach)
100M Run + 25′ Bear Crawl + 3 Burpees + 5 Power Snatch (w/ Coach)
100M Run + 25′ Bear Crawl + 3 Burpees + 5 OHS (w/ Coach)
Metcon (Weight)
EMOM10

1 Sn Grip DL + 1 HPSn + 1 PSn + 1 OHS (1 Weight the whole time)

Metcon (Time)
12 min time cap
21-15-9:

Power Cleans (115,85)
Front Squats
Push Jerks

Extra Credit
10 Min Quick Body Stretch (Time)
To be completed after workouts ONLY…when you are super warmed up 🙂

:30 Roll each ankle
:30/:30 Calf Stretch/Soleus Stretch, each leg
:60 Hamstring Stretch (touch ground w/ straight legs)
:30 Quad Stretch (pull foot behind body and up), each leg
:30 Lateral Lunge, each side
:30 Pigeon Stretch, each side
:30 Post Lat Stretch (lean left side of body against post, reach opposite arm OH and pull on post) each side
:30 Post/Doorway Stretch (pec) each side
:30 Neck & Head roll, each direction

From Home
Metcon (Time)
Heavy Complex from CompTrain
21-15-9:

Double DB Power Cleans
Double DB Front Squats
Double DB Push Jerks

Metcon (AMRAP – Reps)
Body Armor from CompTrain
Alternating Double Tabata x 4 Rounds:

A) :40s On – Fluitter Kicks, :20s Off
B) :40s On – Hollow Rocks, :20s Off

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