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WEDNESDAY 180228

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Practice Skipping Rope

Group….

12 Dislocates

12 Good Mornings

12 Leg Swings

10 Jumping Spiders

10 Hollow Rocks

Karaoke Down and Back

Bear Crawl Down

Ostrich Walks Back

Review the Clean Positions

 

Strength and Skill:

Every 2 minutes, for 20 minutes (10 sets):
1 Clean Lift-Off + Hang Clean + Clean

Build over the course of the 10 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 lift-off, reset and perform a full clean.

 

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Power Cleans*
12 Alternating Reverse Lunges with Dumbbells
60 Single Unders

 

Performance:

Complete as many rounds and reps as possible in 12 minutes of:
6 Power Cleans (135/95 lbs)
12 Front-Racked Alternating Reverse Lunges (135/95 lbs)
30 Double Unders

 

Mobility:

Banded Hamstrings

Wall Splits

Roll Posterior

LAX to Glutes

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