Thursday, December 8th 2016

Warm-Up:

Agility Ladder – 10 minutes

 

Movement Prep:

Walking Lunge + Pass Through x 20m

Elbow to Instep x 10m

T-Hamstring x 10m

Berry Pickers x 10

Cossack Squats x 10

Down Dog Stretch x 1:00

 

Strength:

5 Sets of:

5 x Hang Power Cleans @ 70% of Push Press Max

5 x Push Press

5 x Box Jump – 30”/24”

Rest 1:00

 

Conditioning:

50 Rounds of the following complex. M:#95/W:#63

1 x Power Clean

1 x Forward Lunge – Right Leg

1 x Forward Lunge – Left Leg

1 x Push Press