Warm-up:
Individual…
Skip Rope 2 minutes
20 Dislocates
20 Good Mornings
Group…
15 Leg Swings
15 Trunk twists
10 Hip Bridges
Monster Walks
High Knees Down
Butt Kickers Back
Power Clean review
Strength and Skill:
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 2 reps
*Sets 1-2 – 60-65% of 1-RM Power Clean
*Sets 3-4 – 70-75%
*Sets 5-6 – 80-85%
*Sets 7-10 – 90+%
Fitness:
Three rounds for time of:
30 Kettlebell Swings
20 Burpees to a plate
Performance:
“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (135/95 lbs)
Ring Dips
Compare results to February 7th, 2017.
Time cap of 10 minutes.
Mobility:
Mash Triceps on a racked barbell
LAX to traps
Roll Posterior
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