Warm-up:
Individual….
Assault Bike
Crossover Symmetry
15 Back Extensions on GHD
Group…
15 Good Mornings
5 Perfect Stretches each side
15 Squats
Clean Review
Strength and Skill:
Every 2 minutes, for 16 minutes (8 sets):
Clean Lift-Off + Clean
Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the Clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.
Fitness:
For time:
Run 800 Meters
75 Russian Kettlebell Swings
Run 800 Meters
Performance:
For time:
Run 800 Meters
30 Ground to Overhead (135/95 lbs)
Run 800 Meters
Time Cap of 16 minutes.
Mobility:
Roll Posterior
LAX to Plantar Fascia
Mash Calves/Achilles