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THURSDAY 171207

Warm-up:

Individual…

Row or Bike

Foam Roll Upper Back and Hamstrings

Pigeon Stretch

Group…

High Knees Down

Backwards lunges back

Karaoke down and back

15 Waiter Bows

10 Trunk Twists

10 Squats

Review the Clean positions

 

Strength and Skill:

Six sets of:
Clean x 1.1.1
(rest 10 seconds between singles – these are FULL cleans)

Take 15 minutes to complete.

 

Fitness:

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Thrusters
12 Alternating Reverse Lunges with DB Farmer’s Carry


Performance:

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:

6 Hang Squat Cleans (135/95 lbs)
12 Box Jumps (24″/20″)
(jump up, step down)

 

Mobility:

Banded Hamstrings

Scorpion holds

Roll Posterior

Mash Calves

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