Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Hollow Rocks

Group…

10 Dislocates

10 Good Mornings

Front Rack Work on rig or with PVC (wrists/shoulders)

Bear Crawl Down

Ostrich Walks Back

High Knees Down

Butt Kickers Back

Review Hang Power Clean

 

Strength and Skill:

Hang Power Clean

set 1- 5 reps

set 2- 4 reps

set 3- 3 reps

set 4- 2 reps

set 5- 1 rep

Build to a heavy single across 5 working sets. Rest 2 minutes between sets working on mobility.

Take 16 Minutes to complete.

 

Fitness:

AMRAP 12:

10 DB Hang Power Cleans
20 AbMat Sit-Ups
80 Single Unders

 

Performance:

AMRAP 12:

10 Hang Power Cleans (135/95)
20 AbMat Sit-Ups
40 Double Unders

 

Mobility:

Roll Posterior

LAX to Shoulder and Plantar Fascia

Cobra Pose

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SATURDAY 201003

October 2, 2020

FRIDAY 201002

October 1, 2020

THURSDAY 201001

September 30, 2020