010421

Warm Ups 

am Stretch and Plank Session 

WGSt x15

Plank :24

Ankle Crush 

Runner's Stretch 

Early Afternoon 

2 Rounds 

20 Arm Circles 

20 35Lb Plate Pullover 

3 Rounds 

6 (varied) Hanging Pike Ups

6+6 One Foot Tags (6 es x2)

Muscle Snatch + OH Squats  95#x5+1x2, 105x5+1x2

Q1 Clean Complex 

2 Power Cleans 

2 Hang BK Pwr  Cleans

1 Front Squat 

115x2+2+1x2, 135x2+2+1x2

Clean Pulls 165x5, 185x5x3

Easy Rower for Elapsed Time 

10:00 /2:27 splits/ 2027m/ 22 Strokes