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FRIDAY 171201

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Pigeon Stretch

Group….

200m Jog

15 Waiters Bows

10 Jumping spiders (pausing)

30-45 sec handstand hold

10 Squats

10 Push ups

Review Thruster

 

Strength and Skill:

From the rack build to a heavy Thruster 1RM for the day in 14 Minutes

Use recovery time to work shoulder mobility

Fitness:

In teams of three, alternating complete rounds, complete five rounds each of:
15 Kettlebell Swings
10 Goblet Squats

Performance:

In teams of three, alternating complete rounds, complete five rounds each for time of:
5 Power Cleans (155/105 lbs)
5 Thrusters (155/105 lbs)
10 Box Jump-Overs (24″/20″)

****Choose a heavy weight that you can move continuously since it is a 1:3 work rest ratio.

Time cap of 18 minutes.

 

Mobility:

Mash Quads

LAX to Shoulders

Roll Posterior

 

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