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