Wednesday 3.4.20

A. Warmup:
DROM
Oly Warmup:
Sotts Press 5 x 5
Muscle Snatch 5 x 4
Overhead Squat 5 x 3

B. For time:
800m Run
21 Hang Power Clean & Jerks
600m Run
15 Hang Power Clean & Jerks
400m Run
9 Hang Power Clean & Jerks

C. Cooldown:
3 x 10 Single Arm DB Rows, ea.
3 x 10 Lateral Step-ups

CORE HOMEWORK:
100 GHD Situps
*decrease reps as needed. Break as needed.

Burn: (9:30am)
For time:
50 Wall balls
2 mile bike
50 Alternating DB Snatch
1.5 mile bike
50 Straight leg situps
1 mile bike

Finisher:
Max effort plank hold