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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