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FRIDAY 180817

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

12 Banded Good Mornings

Group…

Pigeon Stretch

Spiderman Pose

Kneeling Front Rack stretch

15 KB Swings

10 Goblet Squats

10 Goblet Lunges

Review the Clean Positions

Take a few (4-5) minutes to build to starting weights

 

Strength and Skill:

Every two minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean @ 60-70% of 1-RM Clean

Followed by…

Every two minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean @ 70-80%

Followed by…

Every two minutes, for 6 minutes (3 sets):
Clean x 1 rep @ 80-90%

 

Fitness:

Five rounds for time of:
200 Meter Run
20 Jumping Lunges
20 Air Squats

 

Performance:

Five rounds for time of:
3 Power Cleans (155/105 lbs)
6 Front Squats (155/105 lbs)
12 Alternating Front-Racked Reverse Lunges (155/105 lbs)

12 Minute time cap.

 

Mobility:

Mash Quads

LAX to Plantar Fascia and Glutes

Roll Posterior

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