Workout of the Day: 10-02-14 Thursday

Warm Up

1) 4 x 20” (seconds) – Box Hamstring Stretch 

2) 4 x 30” – HS Hold (Nose & Toes)

Mobility

Front Rack

PARKLAND

Clean Progressions

Conditioning

AMRAP 9:

3 MB Cleans (20#/14#)

3 Hang MB Squat Cleans (20#/14#)

3 MB Thrusters (135#/95#)

30 Thick Rope Single Unders 

*3 Burpee penalty for breaking the 9 rep complex

SUBU | NORTH SHORE

Olympic

Clean Conga Line 

(65#/95#/115#/135#/155#)

Conditioning

AMRAP 9:

3 Power Cleans (135#/95#)

3 Hang Squat Cleans (135#/95#)

3 Thrusters (135#/95#)

30 Double Unders 

*3 Bar Facing Burpee penalty for breaking the 9 rep complex