May 24th, 2018 – Washed Up Athlete

AM

A. 10 Minute EMOM

10 Burpees

B. Core

Pallof Press 4×12

Rower Plank Hovers 4×20

PM

A. Warm-up

3 Rounds

  • 20 Second Handstand Hold
  • 8 Pull-ups
  • 10 Cossack Squats

B. Strength

Work to a Heavy Clean Complex

1 Clean High Pull, 1 Power Clean, 2 Hang Squat Cleans

Push Jerk 2-2-2-2

C. Accessory

4 Rounds

  • Strict Press x10-12 Reps
  • Dips x12
  • Pull-ups x10

D. Accessory

3 Sets

  • 15 Plate Raises
  • 10-12 Preacher Curls

E. Conditioning

5 Rounds

  • 20 Cal Ski
  • 30 Double  Unders
  • 10 Hang Snatch

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