27 Nov, 2021
BB 11.27.21
Mobility and Barbell Warm Up
Metcon
EMOM x 8 mins:
1. 3 Tall Cleans
2. 1 Standing Hip CARs each leg
1. 3 Tall Cleans
2. 1 Standing Hip CARs each leg
Clean Lift Off + Pause Clean + Clean (Build to a heavy but perfect complex of 1+1+1)
Perform listed movements as a complex
Metcon
EMOM x 6 mins:
2 Banded Clean Pulls + 1 Box Jump
2 Banded Clean Pulls + 1 Box Jump
Metcon
Complete 3 sets of:
10/side Calf Raises off of a plate
1 Prone Swimmer Hover
10/side Calf Raises off of a plate
1 Prone Swimmer Hover
Metcon
Complete 3 sets of:
10 Ring Body Saws
10 Wide Stance Good Mornings
10 Ring Body Saws
10 Wide Stance Good Mornings
Pause Clean above the knee