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THURSDAY 180215

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Skip Rope

Group….

Run 200m

10 Disclocates

10 Good Mornings

Ostrich Walks Down

Butt Kickers back

10 Scorpions

10 KB swing

10 Goblet Squats

Review the clean positional work

Active warm up: (with empty barbell)

5 Rack pulls

5 Hang power cleans

5 Power cleans from mid shin

begin loading barbells

 

Strength and Skill:

Every 2 minutes, for 16 minutes (8 sets):
2 Clean Lift-Offs + Power Clean

Build over the course of the 8 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.

 

Fitness:

Four rounds for time of:
400 Meter Run
6 Strict Pull-Ups
12 Alternating Single-Arm Dumbbell Snatches

 

Performance:

Four rounds for time of:
400 Meter Run
6 Ground to Overhead (155/105 lbs)
12 Chest-to-Bar Pull-Ups

time cap of 16 minutes

 

Mobility:

Roll Posterior

LAX to Plantar Fascia

Mash Quads

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