190911

Dynamic Group Warm-Up
Quad & Adductor Roll SMR
Frog Stretch
Couch Stretch


2 Rounds:
5 Tall Muscle Clean
5 Front Squat
5 Good Morning


Plate Ankle Stretch
1 Round: Side-Butt

Workout of the day for Wednesday September 11th, 2019:
4 Min AMRAP:
8 Deadlift
8 Hang Power @ Clean 95/65 lb. or 40% Max Clean
8 Front Squat

4 Min AMRAP:
6 Deadlift
6 Hang Power @ Clean 135/95 lb. or 50% Max Clean
6 Front Squat

4 Min AMRAP:
4 Deadlift
4 Hang Clean @ 185/125 lb. or 70% Max Clean
4 Front Squat

4 Min AMRAP:
2 Deadlift
2 Hang Power Clean @ 225/155 lb. or 85% Max Clean
2 Front Squat

*Rest 4 Min Between Rounds

Sweat Sessions Workout for Wednesday September 11th, 2019:
AMRAP 20 minutes:
200m Run
10 Push ups
20 KB Swings
30 Squats
40 Sec. Plank*

*Alternate: Plank, Side-Plank, Plank Shoulder Taps