Saturday, October 8, 2016

Prehab

Foam Roll Lats
2×10 Single Leg Romanian Dead lifts
2×15 Good Mornings with Barbell

Warmup

Conditioning

For Time:

Choose Partner 1 and Partner 2
Partner 1: Run 800
Partner 2: 50 Wall Balls

Partner 1: 25 Power Cleans
Partner 2: 500 meter Row

Partner 1: 150 Double Unders
Partner 2: 20 Jerks

Partner 1: 20 Jerks
Partner 2: 150 Double Unders

Partner 1: 25 Power Cleans
Partner 2: 500 Meter Row

Partner 1: 50 Wall Balls
Partner 2: Run 800 Meters

Notes:

Partner cannot move on to the next couple until both partners have completed their work.
L1: 10/8, 44/35, or DB 15/10, Twice the single unders
L2: 14/10, 75/55, Double under attempts
Rx: 20/14, 135/95
Rx+: 30/20, 155/105

Cool Down