Friday 9/21


Warm-up

High Knees/ Butt Kicks x 2 sets Over the Hurdle/Toe Walking Heel Walking/Lunge with Reach Lunge w/Rotation/Kick Backs Inchworm + Cobra x 5 reps + Hollow Rock x 20 Mini Band Glute Bridge x 20 Side Plank Rotation x 10/side Mini Band Fire Hydrant x 10/side Hollow Rock x 20 + Movement Progression

Strength

Clean DL + Hang Clean + Jerk working on these for 12-15 minutes starting from an empty barbell and hitting 1 rep every 60-90 seconds focusing on the the barbell path in the clean and strong OH catch in the jerk

Metcon (Time)

For time: 400m run 12 Hang Squat Clean to OH, 115/80 400m run 9 Hang Squat clean to OH, 115/80 400m run 6 Hang squat clean to OH, 115/80 400m run 3 Hang squat clean to OH, 115/80

Extra Work

1) Lifting A. Power Snatch from blocks @ mid thigh; work to a moderate single B. Power Snatch @ 60% of "A" for 10 singles; completed OTM 2) Hand over hand sled drag x 200’ @ 3×45, 2×35 x 3 sets

Power Snatch (build to a mod. single from blocks (knee height))

#workoutoftheday

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