03.14.19

Warmup

3 rounds – 8 min cap
10 Light American KB Swings
5 Ball Sslams
5 Inchworm + Scap Push-up

Mobility

Lax Ball to smash pecs – 1 min/side
15 Banded Pass Throughs
15 Banded Front Rack Presses
Super Rack Stretch with band – 1 min/side

Skill

Review each part of the following and point out a few common mistakes, then perform 2-3 rounds of the following with an unloaded bar and a 6 min running clock:

Clean High Pull x 5
Hang Muscle Clean x 5
Strict Press x 5
Hang Power Clean x 5 – 2 sec pause in the Catch
Push Press x 5

Strength

EMOM X 10

1 Power Clean + 3 Push Press
@ 65-75% of 1RM Push Press

Metcon

4 rounds for time with a partner – 25 min cap
50 cal Bike
40 cal Row
80 Double Unders/160 Single Unders

Reps are total number. Split reps evenly between partners, however you can break up reps as you please. Ex. sets of 5 calories each until you reach the total number.

Cashout

Mobility cooldown/body flush
5-10 min in “legs on the wall pose” (https://www.youtube.com/watch?v=YHxoiq1YivE) – focus on breathing deeply with eyes closed
Then,
2 min in Seated Straddle Pose
20 Alternating Scorpions with a 5 sec pause on each side
2 min in Eagle Pose/side (arms only) (https://www.youtube.com/watch?v=fC9XQWc6ukk)