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WEDNESDAY 170104

Warm-up:

Individual…

Row 500m

20 Banded Good Mornings

10 Matrix turns each way

Group…

Monster Walks

20 OH Walking Lunges (med weight plate)

Bear Crawl Down

Zombie Walks Back

 

Strength and Skill:

Take 15 minutes to build to today’s 1-RM Power Clean

Fitness:

Three rounds for time of:
Run 200 Meters
12 Alternating Single-Arm Dumbbell Snatches

Performance:

For time:
10 Power Cleans (155/105 lbs)
100 Double-Unders
8 Power Cleans
80 Double-Unders
6 Power Cleans
60 Double-Unders
4 Power Cleans
40 Double-Unders
2 Power Cleans
20 Double-Unders

Please feel free to increase the load if 155/105 is not challenging; or decrease the load if moving the prescribed weight would be too ambitious for a total of 30 reps.

15 minute time cap.
Mobility:

LAX to Plantart Fascia

Mash Calves/Achilles

Roll Quads on Roller

 

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