Warm-up:
Individual…
Foam Roll 2 minutes
Bike for 3 minutes
Group….
Couch Stretch x 60-90 seconds per leg
Banded Lat Stretch x 30-60 seconds per arm
Followed by…
Barbell Complex x 3 sets:
Muscle Clean from Hang x 3
Muscle Clean from Mid-Shin x 3
Front Squat x 3
Tall Cleans x 3
Rest as needed
Then…
Strength and Skill:
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean
Build over the course of the 8 sets, starting around 60% of your 1-RM clean.
Fitness:
Complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Assault Bike
12 Ground to Overhead with Bumper Plate
12 Box Step-Ups
Performance:
Complete as many rounds and reps as possible in 12 minutes of:
12 Ground to Overhead (115/75 lbs)
12 Front Squats (115/75 lbs)
12 Box Jump-Overs (24″/20″)
Mobility:
Roll Posterior
Mash Quads on Roller
LAX to feet
Leave a Reply