May 13th, 2017 – Washed Up Athlete Training

1. Warm-up
3 Steady Rounds
Row 150m
10 Hang Power Cleans 95/65lbs
30 Double Unders

2. Met-Con
AMRAP 12 Minutes
Row 250/200m
50′ Front Rack Walking Lunge Steps 135/95lbs
Use 25′ Turn-around

3. Lift
High Catch Power Clean 5×3

4. Gymnastics
5 Rounds:
60 Double Unders
12 Kipping Ring Dips
Rest :60

5. Accessory
Strict Press Power Cycle
Week 4 Day 1

  • Bench Press 10×3

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