A) Warm Up
Row 2 min
Coach led warm up for clean complex
B) Strength
Power Clean Complex
E2MOM for 10 min
1 Power Clean + 3 Front Squat + 1 Split Jerk
*try to finish at the same weight or 5-10 pounds more than last week.
C) Met-con
Blame Ang…Happy 50th Birthday Ang!!
Filthy Fifty
For time:
50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35/26)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions (or Supermans)
50 Wall ball shots (20/14)
50 Burpees
50 Double unders
**35 min time cap
D) Accessory Work
3 rounds superset:
10 evil wheels
10 strict T2B (or get your legs as high as possible and control the descent)
10 leg swings
E)Recommended Mobility
- Roll out lats
- Banded lat distraction
- Roll calves
- Banded ankle distraction
