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MONDAY 160502

Warm-up:

Run or Row

Crossover Symmetry

10 Yoga Push ups

Bear Crawl Down

Spiderman Crawl Back

15 Squats

Handstand Practice

Banded Shoulder Distraction

Warm up Power Clean up to 60%

 

Strength:

Every minute, on the minute, for 12 minutes:

Power Clean x 1 rep

*Set 1 – 60%
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 85%
*Sets 7-12 – 85+%

 

WoD:

Three rounds for time of:

10 Dumbbell or Kettlebell Hang Clean & Jerks (suggested weight 45/35#)
50 Double-Unders

 

Accessory Work:

Three sets of…

Single-Arm Dumbbell Row x 8 reps @ 2 sec descend
Rest 60 seconds

Face-Up Chinese Planks x 45-60 seconds
Rest 60 seconds

 

Mobility:

Roll Posterior

Banded Hamstrings

Mash quads

Lax Shoulders

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