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THURSDAY 190718

Warm-up:

Individual…

Foam Roll upper body for 3 minutes
Bike for 2 minutes

Group….

200m Jog
Bear Crawl Down
Zombie Walks Back
High knees down
Butt kickers Back

then….

Barbell Complex x 3 sets (all from the hang position)
Romanian Deadlift x 3
Clean Pulls x 3
Muscle Cleans x 3
Front Squat x 3
Hang Squat Clean x 3
Rest as needed

Then…

Strength and Skill:

Take 12 minutes to build to a heavy-ish…
Hang Clean x 1 rep

Fitness:

For time:
1000 Meter Row
75 Kettlebell Swings
25 Strict Pull-Ups

Performance:

For time:
1000 Meter Row
25 Hang Squat Cleans (155/105 lbs)
50 Pull-Ups

Time cap of 15 minutes.

Mobility:

LAX to the feet and glutes
Foam Roll Lats and Posterior
Pigeon Stretch

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