8/26
1. Warm Up
Floss Quads
3x15 light push press
200m row (instead of run)
2. Strength
Strict Press 2 x 10 @55/60#
1 Rep AHAP every 90 seconds for 12 min.
1 @70/75/80/85/90/95/90/90#
3. Oly
Pause Power Position Clean Warm Up
4 x 3 @40-60% 1RM + 1 Jerk per set
3 @65/65/65/65#
Hang Clean E2MOM for 12 min.
3 reps @70% + Jerk last rep
3 @85/90/95/95/95/100#
4. Bitch Work
Row 150 cal
20 sec sprint: 40 sec slow
Time- 14:01
5a. Gymnastics Accessory
Kipping Ring Dips 6 x 10
Did 3 x 5
5b. Strength Accessory
Hip Extensions 4 x 15
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