Warm-Up

- 15 Minute Warmup -


8 Minutes, Abs Warmup:

2 rounds of:

15 Abmat Situps

20 Second KB RIGHT Side plank with a heavy-ish KB

20 Second KB LEFT Side plank with a heavy-ish KB

15 V-ups 


7 Minutes, Coach led group stretching.

Weightlifting - 4 x 4 Clean and Jerk

4X4 @ 70% Focus on one technique tip your coach gives you during the drills


Scaled

After 3 warmup sets of 5 reps, complete:

4 sets of 4 at a light weight that you can control with proper technique

MetCon - 06/19/2018 - MetCon

- 3 rounds for time, 16 Minute Time Cap -


20 Calorie Row

15 Burpees

10 Left arm DB overhead Squats (Rx - 35/20)

10 Right arm DB overhead Squats (Rx - 35/20)