3.24.18. Renegade – 50:50

WARM UP

(16 min)

10 Min of “You-go-I-go”

  • 2 lengths sled push
  • 5 amer. kbs
  • 10 med ball sit-ups

-then-

  • 90s/90s pigeon pose
  • 60s/60s banded lat stretch

PART I:

(20 min)

5 rounds of:

  • 1 power clean
  • 3 hang squat cleans
  • 2 jerks
  • 6 box jumps
  • 2 down back sprints on turf

*after 5 rounds rest 4 minutes

 

PART II:

(24 min)

3 Rounds of:

  • 2 min rower
  • 2 min singles
  • 2 min alt. step ups (body weight)
  • 2 min rest