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WEDNESDAY 190306

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

12 Banded Good Mornings

Group…

10 Dislocates

10 Good mornings

Kneeling Front Rack/wrist mobility

10 Bird dogs

10 Cat and Cows

10 Push Ups

High Knees Down

Butt Kickers Back

Bunny Hops Down

Review the Power Clean positions and points of performance

 

Strength and Skill:

Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep

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

 

Fitness:

Complete as many rounds and reps as possible in 8 minutes of:
10 Stationary Dips
10 Burpees
20 Kettlebell Swings

 

Performance:

Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Power Clean
Ring Muscle-Up

OR…

Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

Time cap of 8 minutes.

 

Mobility:

LAX to Trap and Plantar Fascia

Roll Posterior

Mash Quads

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