Warm-up
10 perfect squats hold bottom 5 seconds->10 mountain climbers L=1,R=1->arm circles 10 forward, 10 backward, small and big->crab walk length of box->bear crawl back.
Special Strength
Pull up work
-full extension at bottom, chin over bar
-find most challenging resistance
-2 min test
-full extension at bottom, chin over bar
-find most challenging resistance
-2 min test
Weightlifting
Power cleans
-review each stop
-concentrate on hip pop
-perfect receiving position
-review each stop
-concentrate on hip pop
-perfect receiving position
Metcon
3 x- 2 rounds
3 Power Cleans
6 burpees
9 box jumps
Rest 2 min
Do again
3 Power Cleans
6 burpees
9 box jumps
Rest 2 min
Do again
Extra Credit
Cool down
-yoga stretch
-foam roll out
-yoga stretch
-foam roll out