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THURSDAY 170817

Warm-up:

Individual…

Row or Bike

15 Disclocates

20 Banded Good Mornings

Group….

200m Jog

10 Leg Swings

10 Squats

High Knees Down

Ostrich Walk Back

Broad Jump Down

Butt Kickers Back

Clean Review

 

Skill and Strength:

Six sets of:

Clean or Power Clean x 1.1
(rest 10 seconds between singles)

Rest 2 minutes

Take 15 minutes to complete.

 

 

Fitness:

Five rounds for time of:

5 Calories of Assault Bike
10 Push-Ups
20 Kettlebell Swings (24/16 kg)

 

Performance:

Five rounds for time of:

30 Double-Unders
20 Kettlebell Swings (24/16 kg)
10 Push-Ups

12 Minute time cap.

 

Mobility:

LAX to Plantar Fascia

Roll Posterior

Banded Hamstrings

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