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WEDNESDAY 191030

Warm-up:

Individual…

Row or Bike 3 minutes
Crossover Symmetry

Group…

Samson Lunges Down
Russian Walks Back
Spiderman Crawl Down
Broad Jump Back

Followed by…

Barbell Complex x 2 sets:
Clean Pulls x 3
Muscle Clean x 3
Tall Cleans x 3
Front Rack Alternating Reverse Lunges x 6

Begin building in load…..

Strength and Skill:

Four sets of:
Front Squat x 3 reps @ 87-90%
Rest 2-3 minutes

Take 15 minutes to work through.

Fitness:

Three rounds for time of:
10 Strict Pull-Ups
15 Goblet Squats (heavy)
20 Alternating Cossack Squats

Performance:

Three rounds for time of:
10 Hang Squat Cleans (135/95 lbs)
15 Chest-to-Bar Pull-Ups
20 Wall Ball Shots (20/14 lbs)

Time cap of 14 minutes.

 

Mobility:

Mash Quads
LAX to feet
Roll Posterior

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