banner

TUESDAY 171219

Warm-up:

Individual…

Row 500m

Crossover Symmetry

10 Squats

Group…

15 Leg Swings

Flamingo Walks Down

Butt Kickers back

Spiderman Crawl Down

High Knees Back

10 Dislocates

10 OH PVC Squats

Review the OH Squat and warm up

 

***On the 9th day of Christmas our coaches gave to us, an Overhead Squat PR and some burpees!

 

Strength and Skill:

Take 15 minutes to build to a heavy Overhead Squat

(scale to a front squat if needed)

 

Fitness:

For Time:
20 Power DB Cleans
20 Lateral Barbell Burpees
20 DB Front Squats
20 Lateral Barbell Burpees
20 Power DB Cleans

 

Performance:

For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Power Snatches (95/65)

12 minute time cap.

 

Mobility:

LAX to Plantar Fascia

Roll Posterior

LAX to Glutes

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin