Warm-up:
Individual…
400m Jog
12 Banded Good Mornings
Group….
Row 300m
5 Burpees
Row 300m
Review the power clean positions….
Barbell Complex x 3 sets w/ empty barbell:
Romanian Deadlift x 5
Muscle Cleans x 5
Hang Power Cleans x 5
Then…
Strength and Skill:
Take 15 minutes to build to today’s heavy Power Clean
Fitness:
Every 4 minutes, for 16 minutes (4 sets) for times:
500 Meter Row
20 Kettlebell Swings
Performance:
Every 4 minutes, for 16 minutes (4 sets) for times:
500 Meter Row
5 Power Cleans (185/135 lbs)
Mobility:
Wall Splits
Roll Posterior
LAX to Traps and feet
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