Warm-up:
Individual…
Row 500m
Crossover Symmetry
15 Hollow Rocks
Group…
10 Cat and Cows
10 Hip Bridges
15 Good Mornings
Review the Clean
Skill Strength:
Four sets of:
Clean x 1.1.1.1
(rest 10 seconds between each single)
Rest 2-3 minutes
Take 12 minutes to complete
Fitness:
Three sets for times of:
250 Meter Row
20 Wall Ball Shots
20 Kettlebell Swings
Rest 3 minutes
Performance:
Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/14 lbs)
20 Kettlebell Swings (32/24 kg)
Rest 3 minutes
Mobility:
Roll Posterior
Mash Quads
LAX to Glutes and Plantar Fascia
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