April 22, 2016

 

a) WARM UP:

  • 50 burpees
b) STRENGTH:

  • 3 sets x 6 reps Pause Front Squat @ 85% of 10 Rep Max (3 sec pause each rep.  Focus on leading up with your elbows)

c) METCON:

15 min AMRAP

  • 55 double unders (scale: no singles…. 20 attempts at DU)
  • 15 chest to bar pull ups (scale: pull ups, ring rows)
  • 5 hang power cleans (155/105)
d) ACCESSORY WORK:

  • Collect 30 strict HSPUs

e) RECOMMENDED MOBILITY:

  • calf roll and stretch
  • T spine roll – spend 5 mins+ here
  • couch stretch

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