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THURSDAY 180329

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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