Warm-up:
Individual…
Row or Bike
Crossover Symmetry
10 Leg Swings
Group…
High Knees Down
Butt Kickers back
Bunny Hops Down
Broad Jumps Back
15 Waiter Bows
10 Squats
Bear Crawl Down
Samson Lunges Back
Review the Power Clean
Strength and Skill:
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep
Build over the course of the 8 sets to today’s heavy rep.
Fitness:
Complete as many rounds and reps as possible in 8 minutes of:
10 Stationary Dips
10 Push-Ups
20 Kettlebell Swings
Performance:
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Power Clean
Ring Muscle-Up
OR…
Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
10 minute cap.
Mobility:
Roll Posterior
Mash Triceps
LAX to Plantar Fascia
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