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WEDNESDAY 080217

Warm-up:

Individual…

Row or Bike 2 minutes

Banded Hamstring Stretch

Crossover Symmetry

Group…

Kneeling Forearm Stretching

10 Jumping Spiders

10 Yoga Push ups

Bunny Hops Down

Ostrich Stretch Back

Review Clean

 

Strength and Skill:

Five sets of:

Cleans x 1.1.1
(rest 10 seconds between singles)

Rest 2-3 minutes

Take 16 minutes to complete.

 

Fitness:

Complete as many rounds and reps as possible in 4 minutes of:
10 Kettlebell Swings
5 Strict Supinated-Grip Pull-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
10 Walking Lunges with KB/DB Farmer’s Carry
10 V-Ups

 

Performance:

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
10 Box Jumps (24″/20″)
10 Push-Ups

 

Mobility:

Roll Posterior

Mash Lats

LAX to Plantar Fascia

Wall Splits

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