Thursday, March 31st 2016

Warm-Up:

5 Rounds:

1:00 Air Assault Bike

5 Wall Squats

5 Hand Walkouts

 

Movement Prep:

Banded Tricep/Lat Stretch – 1:00 p/arm

Seated Quad/Hip Flexor Strech – 1:00 p/leg

Partner Front Rack Stretch – 2 x :30 p/ person

Front Squat x 10 w/ Empty Barbell

Clean High Pull + Tall Clean – 3 x 2

 

Strength:

Clean + Hang Clean – Build to as heavy as possible

Then: 75% x (1 + 1) x 3

 

Conditioning:

5 Rounds For Time:

5 Box Jumps – 30/24

10 Burpees

15 Kettlebell Swings – 32kg/24kg