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FRIDAY 200131

Warm-up:

Individual….

200m Jog
15 Banded Good Mornings

Group….

4 Laps around rig
5 Burpees
Spiderman Stretch on Both Sides
Upward Dog and Downward Dog
10 Push ups

With an empty barbell….

2 sets….

Front Rack mobility work for 30 sec
5 Good Mornings
5 Presses
5 Front Squats
5 Hang Power Cleans

Review the complex for the day….

 

Strength and Skill:

Build to a Heavy Complex
1 Power Clean
2 Front Squats
3 Push Jerks

Take 12 minutes to complete.

Fitness:

For Time:
10 DB Power Cleans
50 Air Squats
10 DB Front Squats
50 Air Squats
10 DB Push Presses
50 Air Squats
10 DB Clusters

Performance:

For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)

Time cap of 14 minutes.

Mobility:

Mash Quads with a KB or Roll on roller
Roll Posterior

 

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