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
