RUNNY NOSE CLUB

4 Rounds

  • 0:30 Alternating Chair Step Ups
  • 0:30 Stretch
  • 0:30 Air Squats
  • 0:30 Stretch

 

Dynamic Stretches
Round 1: Active Samson/Alternating Quad Stretch
Round 2: Active Spiderman/Downdog or Calf Stretch
Round 3: Runners Lunge/Pigeon Pose

AMRAP 22:

  • 22 Jumping Lunges
  • 22 Squat Jumps
  • 22 Handstand Push Ups/Hand Release Push Ups
  • 22 Double Dumbbell Hang Clean & Jerks

COOLDOWN 

MOBILITY

  • 1:00 Old School Tricep Stretch
  • 1:00 Lay and Pray

 

ACCESSORY

Clean & Jerk (with DB):
3 Reps @ 40% 
3 Reps @ 50% 
3 Reps @ 60% 
3 Reps @ 75% 
3 Reps @ 75% 
2 Reps @ 80% 
1 Rep @ 85% 
1 Rep @ 88% 
Build to Heavy Single (2 Misses Allowed)