February 2, 2016

A) Warm Up

Row 2 min

2 rounds:

  • 10 reverse lunges
  • 30 sec goblet squat
  • 1 min banded lat distraction
  • 10 power cleans (bar)
  • 10 banded lateral walks
  • 30 sec banded front rack each side

Scap Activation

B) 10 min Death By…

Clean and Jerk (115/75/55) (Power or squat)

Min 1 – 3

Min 2 – 4

Min 3 – 5…

up to 10 minutes

*buy in each round is 3 push ups

If you can’t complete a round, rest the following minute and join back the next to complete the last round you missed.

C) Met-con

10-9-8-7-6-5-4-3-2-1

Hang Power Clean (95/65/45)
Thruster
**3 burpee penalty every time you drop the bar

Accessory Work:

4 x 6 1-1/4 Front Squat @ 60%, 65%, 70%, 70%

Recommended Mobility:
Roll quads
Softball Glute smash
Pigeon
Adductor Smash or stretch
Chest Opener and/or Chest Smash

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