Anthony & Danielle 160609

WARM-UP (10)

Row 500m

Y - T -W Plate Raises

10 Split Jumps

1 Minute Bottom of Squat Hold

30" Banded Shoulder Stretch

5 Split Jeks 75/45

STRENGTH (40)

10 Minutes to Build to a Heavy Pause OHS Out of the Rack

Target 185/100

15 Minute Squat Clean EMOM

Minutes 1 - 3 75% 115/82

Minutes 4 - 6 80% 125/87

Minutes 7 - 9 85% 135/94

Minutes 10 - 15 Climbing

LUNGE AND LEARN (20)

Lunge 1 Lap Around the Building 45/33