Warm up 3 mins bike/Row 3 mins bands/cross.symmetry Abstractor Dips 3x4 Push ups 4x6 WOD 2 mins clean n Jerk practicYeG 10 mins to find 3-rep max clesn n jerk Then, 12 min WOD :AMRAP 10 Clean n Je
Warm up Michael Phelps Jump rope 3 mins Hang 1 min Hole sit 1 min KB OH WALK 1 min (:30 switch) Plank 2 mins PVC Thruster Pro 15 min AMRAP 6 devil Dogs (35/50) 6 OH Squats (65/95) 6 Thrusters (65/95)
Warm up Bike/row/ski 4 mins Static stretch w/ coach Michael Phelps PVC BEND OVER ROWS 4x6 WOD 3 Rounds of 1 min max Wall Balls 2 mins Power Snatches (55/75) 2 min max upper Abs 1 min wall Balls
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