Mobility
Foam Roll x 30s each
-Lats
-Thoracic Spine
-Glutes
-It Bands
-Calves
-Lats
-Thoracic Spine
-Glutes
-It Bands
-Calves
Warm-up
Dynamic Warm Up
–Then–
1 Time Through:
75 Single Unders
Then with empty barbell:
10 Thrusters
8 Muscle Cleans
6 Front Squats
10 Russian Swings
10 Alt. Step-ups
8 Power Cleans
6 Front Squats
Then,
75 Single Unders
75 Single Unders
Then with empty barbell:
10 Thrusters
8 Muscle Cleans
6 Front Squats
10 Russian Swings
10 Alt. Step-ups
8 Power Cleans
6 Front Squats
Then,
75 Single Unders
WOD
4 Rounds
30 Walking Lunges (BW)
20 Hang Power Cleans (115,75,95,65)
10 Burpees over the bar
L2: (75, 55)
L1: (65, 35)
30 Walking Lunges (BW)
20 Hang Power Cleans (115,75,95,65)
10 Burpees over the bar
L2: (75, 55)
L1: (65, 35)
Training Intent
Athletes should look to partition work into manageable sets and sustain output. Hang power cleans should be light.
Athletes should look to partition work into manageable sets and sustain output. Hang power cleans should be light.
$ Out
$ Out
*Make up a strength session from this week that you missed.