Aug 23

Workout #1 warm up
20/10 4 rounds ( work 20 sec/ rest 10)
complete all 4 rounds before rotating to next station
10 sec to rotate to station (8 min. Total)
Station 1= ball squats
Station 2= rope jumps (double unders preferred)
Station 3= push ups
Station 4= BW walking lunge

Workout #2 skill
Hang clean low catch
5/5/5/5
Increase each set

Dead Lift (tap)
5/5/5/5
Increase each set
No heavier than wt you can tap

Workout # 3 challenge
9 DL
6 Power Cleans
3 Front Squats
5 rounds for time
Men 155/70K (scale wt as needed)
Women 95/45K (scale wt as needed)

Workout 4
50 TT
50 Rev. Crunches
50 wipers (45-135lb bar)