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MONDAY 190805

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

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