January 18, 2016

A) Warm Up

3 rounds between the poles:

  • Knee Pulls
  • Quad Pulls
  • High Kicks
  • Lunge with a twist
  • Run there and back (round 1: jog, round 2: run, round 3: sprint)

then 10 banded squats (place a light band on the rack and around knees – focusing on pushing the knees out)

B) Strength & Skill

Every 90s for 15 min (10 rounds):
1 hang clean + 1 Front Squat + 1 split jerk * start @60% and build

C) Met-Con

9 min AMRAP

3 – 6 – 9 – 12…

Clean and Jerk (135/95/65)
HSPU

Accessory Work:

Spend 10 min working on double unders. Work on efficiency. Video yourself.

Recommended Mobility:

Roll Quads
Couch Stretch
Pigeon
Chest Opener
Levator Stretch

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s