warm-up
450m run
then…
"Cindy"
AMRAP 20
10 shoulder to overhead (75lbs/45lbs)
7 hang power cleans (75lbs/45lbs)
5 thrusters (75lbs/45lbs)
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Westside
Dynamic Effort Lower
-Box Squats
15" Box (13" box)
45% + Bands
8 sets x 2 reps
-Sumo Pulls
9 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-GHR's
4 sets
-ABS
Mike:
-Snatch Grip Back Extensions
3 sets x 12 reps
-Glute Bridges
100 reps
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