10/19/20 - Monday

Indoor Class:

A) 7x (Clean Pull + Hang Clean Pull + Clean)

*Start at 60% and work up

**Can't Squat Clean? Do Power Cleans

B) 3 Rounds For Time:

21/18 Calorie Assault Bike

15 Toes to Bar or Hanging Knee Raises

10 Front Squats

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

Outdoor Class:

A) 7x (Clean Pull + Hang Clean Pull + Clean)

*Start at 60% and work up

**Can't Squat Clean? Do Power Cleans

B) 3 Rounds For Time:

400m Run

15 V-Ups or Abmat Situps

10 Front Squats

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

Mobility -

1:00 Foam Roll IT Band each side

1:00 Side Lying T-Spine Rotation each side 1:00 Foam Roll Lats

1:00 Pigeon Stretch each side

20 Cat/Cow