S and C – Friday 7th August 2020

Warm Up –

7min AMRAP

Lying Hamstring Band Stretch x 30s Ea

Squat Hold x 30s

Barbell Complex –

RDL x 10

Hang Shrug x 10

Power Clean x 10

Strength –

Every 2min x 6

Hang Power x 5 – 82.5% 1RM (Use Wodify) or 8 – 12

Finisher –

3 Sets

3min On/1min Off

1 – Max Deadball O/S

2 – Max Alt Hang DB Clean and Press

3 – Max Box Jumps/Step Ups

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