Tuesday August 10th

Warm-Up
5 Min Tabata:
Jumping Spider Lunges
90/90 Hip Stretch (:20 each side)
Toe Grab Squats
Superman w/Abduction
Strength
8×2 Tempo Front Squats @ 75-80%
Tempo 3:2:0:1 (3 secs down, 2 sec hold @bottom, explode out of bottom, 1 sec @top)
* 8-10 mins to warm up to weight
*Rest 2 mins between sets
*25-30 mins for all parts
WOD
8 Min AMRAP:
2 Clean and Jerks (95/65)
2 Box Jumps (24/20)
4 Clean and Jerks
4 Box Jumps….
add 2 reps each time you get back to C&J for 8 mins
*score is total reps (so if you got to through the 12s plus 4 C and J it would be 98 reps)

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