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TUESDAY 170207

Warm-up:

Individual…

Skip Rope 2 minutes

20 Dislocates

20 Good Mornings

Group…

10 Yoga Push ups

10 Hip Bridges

Power Clean and Jerk review

 

Skill and Strength:

Every 2 minutes, for 20 minutes (10 sets):
Power Clean + Split Jerk

Build over the course of the 10 sets to something heavy.

 

Fitness:

Three rounds for time of:
30 Russian Kettlebell Swings
20 Push-Ups

Performance:

“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (135/95 lbs)
Ring Dips

time cap of 10:00

Mobility:

Mash Triceps on barbell collar

Roll Posterior

Mash Quads

 

Box Brief:

********Paleo Challenge: makes sure you turn in your results to Rachel by Wednesday.

********Building Update: We should be opening up the new space next week!!

 

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