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THURSDAY 170928

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

15 Banded Good Mornings

Group…

200m Jog

10 Bird Dogs

10 Scorpions

15 Dislocates

10 PVC OH Squats

Review the Clean and Jerk Positions

 

Strength and Skill:

Take 15 minutes to build to today’s 1-RM Clean & Jerk

 

Fitness:

Against a three-minute running clock, complete as many rounds and reps as possible of:
6 Push-Ups
9 Air Squats
12 Kettlebell Swings
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

 

Performance:

“The Chief”

Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

 

Mobility:

Couch Stretch

Pigeon Stretch

Roll Posterior

Banded Shoulders/Lats

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