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TUESDAY 170314

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

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