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FRIDAY 170609

Warm-up:

Individual….

Assault Bike 2 minutes

Crossover Symmetry

15 Squats

Group…

200m Jog

20 Dislocates

20 Waiter Bows

20 Spider Jumps

Hang Clean Review

 

Strength and Skill:

Take 15 minutes to build to a Heavy Hang Clean.

 

Fitness:

Against a two-minute running clock, complete:
10 Dumbbell Ground to Overhead
10 Box Step-Ups
Max Reps of Burpees

Rest 2 minutes between sets, and complete a total of five sets.

 

Performance:

Against a two-minute running clock, complete:

3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees

Rest 2 minutes between sets, and complete a total of five sets. Recommended Loads – 135/95 lbs.

 

Mobility:

Roll Posterior

Mash Quads with barbell collar or DB

LAX to pecs

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