Warm Up:
3 Rounds -
10 - Touch ground and air
10 - Air Squats
10 Situps
10 Spidermans
A) Work to a heavy Hang Power Clean 135,185,205, 215, 225
+
+
B) 10 AMRAP
5- Squat Cleans (start at 95/65, add 10# each round)
10- Box Jumps 30/24
6 Rounds plus 3 reps
Extra Work
A1) 3 x (3-10) Glute Ham Raises/Attempts/Back Extensions
A2) 3 x :30 Arch Hold
A3) 3 x :30 Box Hamstring Stretch (Hands on Floor, Feet on Box, Legs locked out
A1) 3 x (3-10) Glute Ham Raises/Attempts/Back Extensions
A2) 3 x :30 Arch Hold
A3) 3 x :30 Box Hamstring Stretch (Hands on Floor, Feet on Box, Legs locked out
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