AUGUST 17 - BWC

WARM UP
20 min chill/easy going run

MOBILITY

2 MIN BANDED SHOULDER LIZARD RIGHT ARM
2 MIN BANDED SHOULDER LIZARD LEF ARM
3 MIN SEATED STRADDLE
1 MIN CENTER
1 MIN RIGHT
1 MIN LEFT
2 MIN PIGEON LEFT LEG
2 MIN PIGEON RIGHT LEG
2 MIN DRAGON LEFT LEG
2 MIN DRAGON RIGHT LEG 

x 2 rnds, 20 min total

WEIGHTLIFTING

MAX POWER CLEAN

20 MIN RUNNING CLOCK
MIN 1) AMRAP POWERCLEAN 60% OF 1 REP PC
MIN 2) 10 BENCH OVERS
each jump over bench is 1rep
MIN 3) AMRAP POWER SNATCH 165/125
MIN 4) 15/20 CAL ROW
MIN 5) REST
REPEAT TIL 20MIN IS OVER

Margaux AlvarezComment