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WEDNESDAY 190206

Warm-up:

Individual…

Skip Rope for a couple minutes varying styles

12 Banded Good Mornings

Group…

200m Jog

10 KB Halos (5 each direction)

10 Scorpions

10 Cat and Cows

then…

Two Sets Each Side:
Single-Arm KB Swing x 3
Single-Arm KB Clean x 3
Single-Arm KB Front Squat x 3
Single-Arm KB Press x 3
Single-Arm KB Push Jerk x 3

Review the Barbell complex positions….
Pick something to focus on today whether it be finding your launch position or fast elbows on the cleans –or- stepping out or punching under on the jerks (or whatever else). Try to make progress in that area today.

 

Strength and Skill:

Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Clean + Jerk

Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

 

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches
9 Burpees
6 Strict Pull-Ups

 

Performance:

Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
9 Burpee Box Jump-Overs (24″/20″)
6 Bar Muscle-Ups

 

Mobility:

Mash Lats on Roller

Roll Posterior

LAX to pecs/traps

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