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TUESDAY 171114

Warm-up:

Individual…

Run 400m

15 Leg Swings

20 Good Mornings

Group…

High knees down

Butt kickers back

Karaoke down and back

15 Dislocates

10 Matrix turns

10 OH PVC Squats

6 Inch Worm Spidermans

Review the Clean and Jerk

 

Strength and Skill:

Take 15 minutes to build to a 1-RM Clean & Jerk

 

Fitness:

In teams of two, partners alternate whole rounds to complete 4 rounds each of:
10 Wall Ball Shots
10 Burpees
10 V-Ups

Performance:

Five rounds for time of:
2 Rope Climbs
5 Shoulder to Overhead (135/95 lbs)
20 Double-Unders

12 minute time cap.

 

Mobility:

Coach led stretching/cool down

 

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