Saturday, July 4, 2015

WARM UP
500 meter row @ 60% intensity
5 min of joint prep
A1. diagonal stretch x 10 reps
A2. Trap 3 stick raises x 10 plus 10 sec hold
A3. Hovering knees to squat x 10 reps
A4. YWL x 10 reps (use bench and weight) NO ANGLE

A. AMRAP in 20 minutes:
legless rope climb x 1-2 reps rest 20 sec
wall supported chest to wall handstand x 30 sec; rest 20 sec
ring dips x 5/10; rest 20 sec
Box Jumps 20/24" x 10; rest 20 sec

B. (Power) Cleans
Set 1: 12 reps @ 95/135 lbs
Set 2: 10 reps @ 105/155 lbs
Set 3: 8 reps @ 115/175 lbs
Set 4: 6 reps @ 125/185 lbs
Set 5: 4 reps @ 135/205 lbs
Rest exactly 2 minutes between sets.
To do prescribed you must have a minimum of 145/225 clean