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MONDAY 180730

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

12 Hollow Rocks

Group…

200m Jog

10 Dislocates

10 Good Mornings

High Knees Down

Butt Kickers Back

Bunny Hops Down

Samson Lunges Back

 

 

Strength and Skill:

Every two minutes, for 20 minutes (10 sets):
Power Clean + Jerk + Clean & Jerk

Build to today’s heavy.

 

Fitness:

For time:
500 Meter Row
50 Kettlebell Swings

 

Performance:

For time:
30 Ground to Overhead at 50% of your 1RM clean and jerk, not to exceed (135/95 lbs)

Compare your results to May 7, 2018.

 

Cash Out:

4 x 100m Sprint

Recover as needed to go hard.

 

Mobility:

Mash Quads

Roll Posterior

LAX to plantar Fascia

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