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WEDNESDAY 170517

Warm-up:

Individual…

Row 500m

Accumulate 30 KB Swings

15 Leg Swings

Group…

10 Hollow Rocks

10 Hip Extensions

10 Bird Dogs

Bear Crawl Down

Broad Jumps Back

Review the Power Clean

 

Strength and Skill:

Five sets of:

Power Clean x 2.2.2

(rest 10 seconds between doubles)
Rest 2 minutes

Take 15 minutes to complete

 

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:

10 Push-Ups
10 Toes to Bar
100 Meter Run

 

Performance:

Complete as many rounds and reps as possible in 12 minutes of:

6 Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

 

Mobility:

LAX to Shoulders and Pecs

Mash Triceps on Racked Barbell

Roll Posterior

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