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SATURDAY 190323

Warm-up:

400m Jog

12 Good Mornings

12 Dislocates

Group….

Coaches Choice

 

Fitness and Performance:

In Teams of 3:
12 Minutes to Build to a Heavy Complex (High hang, Hang, from the floor power cleans)
(One barbell, score is the sum of all 3 weights)

Rest 3 Minutes- Then….

 

Fitness:

Teams of 3:
AMRAP 15:
15/12 Calorie Row
6 Burpees
6 DB Alternating Snatches

*Waterfall style. Next partner can go once the rower has been cleared. Score is total fully completed rounds.

or….

Performance:
Teams of 3:
AMRAP 15:
12/9 Calorie Bike
6 Lateral Barbell Burpees
3 Power Cleans (155/105)

*Waterfall style. Next partner can go once the bike has been cleared. Score is total fully completed rounds.

 

Mobility:

Banded Hamstrings

Roll Posterior

Mash Lats

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