Tuesday, March 3
Warm Up:
30 Seconds
Inchworm to Push-up
Front Plank
Glute Bridges
Inchworm to Push-up
Hollow Hold
Single Leg Glute Bridges (30 Seconds Each)
Inchworm to Push-up
Superman Hold
Glute Bridge Walkouts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SWOD:
Clean and Jerk
Build to heavy complex
5 Sets:
3-Position Power Clean (high hang, hang, floor)
3 Push Jerks
WOD:
Ascending Ladder for 7 Minutes:
3 Clean and Jerks (135/95), 3 Toes to Bar
6 Clean and Jerks (135/95), 6 Toes to Bar
9 Clean and Jerks (135/95), 9 Toes to Bar
…
Add (3) Reps to Each Movement Until Time Cap