Monday – 10/11

The Port

Last day to order Fall Gear! Don’t forget 🙂

Warm-up

3:00 With a Monster Band
– Monster Walk Each Way
– Banded Glute Bridges

3 Rounds, Evolving 10-8-6:
Deadlift
Hang Muscle Clean – Power Clean
Strict Press – Push Press – Push Jerk/Split Jerk

Strength

Clean and Jerk (2 Rep Power Clean and Jerk – Drop and Reset)
15 Min to Build to a Heavy Double for the day

“THE CALI BEAR”

Every :30 for 20 Min (40 Reps)

1 Power Clean & Jerk (225/155)|(155/105)

Burn WOD

AMRAP 16:
500/450m Row
16t SA DB Hang Clean and Jerks
14t DB Goblet Reverse Lunges
12t Plank DB Pull-Throughs

Cool Down

Spend 5:00 Easy on a Bike +
1:00 Couch Stretch
1:00 Wall Hamstring Stretch
:30 Iron Cross Each Side


Alleem

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