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FRIDAY 181012

Warm-up:

Individual…

Row or Bike to increase body temp

Crossover Symmetry

Accumulate 20 KB swings light weight

Group…

100m front rack KB carry

5 air squats + 5 tuck jumps + 5 jumping air squats + plate or box jump overs

10/10 single-arm lat pull downs with a band on rig + 10/10 single arm KBS + 10/10 single arm ring rows

Empty barbell warmup, 5 reps each of:
RDL + DL-shrug + Muscle clean + Hang power clean + Front squat + Power clean

Review the Power Clean with a focus on leg drive….

Take 5 minutes to setup and begin moving the bar with light load

 

Strength and Skill:

Take 15 minutes and build to today’s 1-RM Power Clean

 

Fitness:

For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell Push Press
Row 30 Calories

 

Performance:

For time:
30 Calories of Assault Bike
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (55/35 lb DBs)
30 Pull-Ups

Time cap of 15 minutes.

 

Mobility:

Mash Quads

Roll Posterior

Mash lats

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