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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