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THURSDAY 190516

Warm-up:

Individual…

Foam Roll Lats and Posterior

Group….

Banded Lat Stretch x 60 seconds per side
Band Distracted Hamstring Flossing x 60 seconds per side
Ankle Dorsiflexion x 60 seconds per side

Then…
Every 2 minutes, for 6 minutes (3 sets):
Muscle Clean x 5
1-Step Box Jump x 5 reps (landing in an above parallel position)

 

Strength and Skill:

Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean

Build over the course of the 8 sets, starting around 60% of your 1-RM clean.

 

Fitness:

Complete as many rounds and reps as possible in 10 minutes of:
400/300 Meter Row
25 Kettlebell Swings

Performance:

Complete as many rounds and reps as possible in 10 minutes of:
50 Double-Unders
15 Toes to Bar
10 Power Cleans (155/105 lbs)

 

Mobility:

Roll Posterior

Banded Hamstrings

Pigeon Stretch each side

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