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WEDNESDAY 180620

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

12 Banded Good mornings

Group…

Samson Lunges Down

Inch Worms Back

3 movements in 3 minutes (20 sec each movement)

Waiter Bows

Push Ups

Squats

Review the Hang position and Clean….

 

Strength and Skill:

Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Clean

Build over the course of the 10 sets to today’s heavy complex.

 

Fitness:

Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 12 Alternating Reverse Lunges with Kettlebell Farmer’s Carry
Station 2 – 18/12 Calories of Assault Bike or Rowing

Performance:

Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 5 Hang Squat Cleans
Station 2 – 18/12 Calories of Assault Bike or Rowing

Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

 

Mobility:

Roll Posterior

Banded Hamstrings

Mash Quads

LAX to Plantar Fascia

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