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MONDAY 160620

Warm-up:

Row or Run

Crossover Symmetry

20 Banded Good Mornings

Spiderman Crawl Down

Samson Lunges Back

15 Squats

10 Yoga Push Ups

10 Dead Bugs

10 Matrix turns

 

Strength:

Every two minutes, for 20 minutes (10 sets) of:

Halting Clean Deadlift + Clean Pull + Power Clean + Clean

Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.

 

WoD:

Two sets for times of:

Row 500 Meters
Rest 5 minutes

Record total active working time

 

Mobility:

200m walk/jog

Banded Hamstrings

Roll Posterior

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