05.07.18

Warmup/Mobility
1 min of Mini Band Ankle Jacks
1 min of Donkey Calf Raises
1 min of Standing Alternating Dynamic Hip Rotation
1 min of Lying Mini Band Hip Flexion/Extension
1 min Alternating Walking Dynamic Quad and Hamstring Stretch
1 min of Mini Band Jump Squats
1 min (30 sec per side) Mini Band Quadrupled Hip Extension
1 min Calf Bone Saw Per Side
Skill
Review the Points of Performance of the Front Squat and Thruster
Then with an unloaded bar, EMOM x 5
Cluster (Squat Clean Thruster) + Front Squat + Thruster
Strength
Every 30 Seconds for 15 min
Performance and Lifestyle
1 Thruster from the Ground
Fitness
1 Thruster from a Rack
Metcon
For time under a 15 min Cap
21-15-9
Full Snatch
Chest to Bar
P – 95/65
L – 75/55, Chin Over Bar Pull Ups
F – 75/55 Power Snatch, Jumping Pull Ups
Cashout
Bike 1 Mile
Run 800m
Row 400m