MONDAY 180507



Row or Bike

Crossover Symmetry

12 Hollow Rocks


200m Jog

10 Dislocates

10 Good Mornings

High Knees Down

Butt Kickers Back

Bunny Hops Down

Samson Lunges Back



Strength and Skill:

Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk

Build over the course of the 8 sets to today’s heavy.


For time:
500 Meter Row
50 Kettlebell Swings (24/16 kg)


For time:
30 Ground to Overhead
…at 50% of your 1RM Clean and Jerk not to exceed 135/95 lbs

Time cap of 10 minutes.


Cash Out:

200m Sprint x 3 on your own time

rest as needed



Roll Posterior

Mash Quads

Lax to Shoulders and Plantar Fascia

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