FRIDAY 181214



Bike 2 minutes

Crossover Symmetry


200m Run

10 Dislocates

10 Samson Lunges

10 Squats

Review the points of performance for a thruster, positions, core to extremity, etc

Barbell Warm-up:

5 RDL, 5 High Hang Cleans, 5 Front Squats, 5 Strict Press, 5 Thrusters, 5 Clusters (2 rounds)


Strength and Skill:

On the 5th day of Christmas our coaches gave to me….a chance to drop it and pop it on a heavy thruster!

Take 14 minutes to build to a heavy 1RM Thruster from the ground.  Buddy up as you will not need a barbell for part B.



Complete as many reps as possible in 10 minutes of:
30 Seconds of Wall Ball Shots (Partner A)
30 Seconds of Wall Ball Shots (Partner B)


In teams of two, with only one partner working at a time, complete 3 rounds each for time of:
50 Wall Ball Shots (20/14 lbs)

Time cap of 12 minutes.



Mash Quads

Roll Posterior

LAX to shoulders and plantar fascia

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