Aug 17, 2016

 

a) WARM UP:

Run 400m as a group…

At the corner of each building do the following:

  • corner 1 (@100m)- 15 air squats
  • corner 2 (@200m)- 15 pushups
  • corner 3 (@300m)- 15 situps
  • and as you come back inside – 3 rounds of 10 supermans, 10 hollow rocks
  • then warm up the clean & jerk by doing:
    • 10 empty bar power cleans
    • 10 empty bar front squats
    • 10 empty bar split jerks

 

b) STRENGTH:

Power Clean Complex

E2MOM for 10 min

  • 1 Power Clean + 3 Front Squats + 1 Split Jerk (start at 55% of your C&J, building weight for each set)
c) METCON:

5 Rounds For Time:

  • 10 Push Press (125/85)
  • 10 Pull Ups
  • 10 Box Jumps (24/20)

 

d) ACCESSORY WORK::

  • 30 evil wheels
  • 30 T2B

 

E) RECOMMENDED MOBILITY:

  • banded lat distraction for lats, T spine and lats roll out
  • calf stretch on plate – hold for 1 min each

 

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