7.30.2016

REMINDER: The gym will be closed this Saturday from 2-4pm for the Muscle Up Clinic

WARM UP:

Jog 2 Laps

1 RNFT
Bear Crawl Length of Gym
Walking Lunge Back
Prisoner Walk Length of Gym
Bear Crawl Back

Thoracic MOB

Barbell Warm Up:

1 RNFT
3 RDLs
3 Muscle Cleans
3 Front Squats
3 High Hang Squat Cleans

1 RNFT
5 Strict Press
5 Push Press
5 Tall Jerks (split stance)
5 Split Jerks

PART 1:

SPORT/FITNESS:

10 Min Clock

5 Attempts – Once Every 2 Min
3 Squat Cleans then + 3 Split Jerks

Athletes new to the Cleans should start from the Hang (mid thigh)

PART 2:

FITNESS:

3 to 5 Rounds for time of:
50 DUs or 25 or 100 Singles
10 to 15 Squat Cleans 95/65
10 to 15 Lateral Burpees

Rest 2 Minutes between each round – record each individual round

SPORT:

5 Rounds for time of:
50 DUs
15 Squat Cleans 95/65
15 Bar Facing Burpees

Rest 2 Minutes between each round – record each individual round

or

OLYMPIC WOD

Download Outlaw Barbell Cycle Week 3