| 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
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| 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)
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| c) METCON:
5 Rounds For Time:
- 10 Push Press (125/85)
- 10 Pull Ups
- 10 Box Jumps (24/20)
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| d) ACCESSORY WORK::
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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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CrossFit and Personal Training 