06.06.18

Warmup
6 Min AMRAP
8 Overhand and 8 Reverse Hand PVC Pulses
8 KB Windmills Per Side
KB Halos – 5 rotations per direction
8 Thrusters with unloaded bar
8 Reverse Hand Push-ups
Mobility
90 sec Kneeling Calf/Achilles Smash with foam roller
Wall Shoulder Opener Drill – 30 Sec with arms in line with shoulders, 30 sec with arms wide, 30 sec with hands in diamond on wall
Wall Cross Leg Hip Opener – 30 sec per side
Medball/PVC Thoracic opener – 1 min
Skill
Review the Power Clean, “Ready, Go” style with a top down approach.
Strength
Every 30 Seconds for 12 min
1 Power Clean
Work by feel today and use loads that are sustainable – make every rep look and feel great – no misses.
Metcon
15 min AMRAP with a partner
1 Person works while partner rests
Row 250m
10 Burpees Over the Rower
15 American KB Swings
P – 32kg(70#)/24kg(53#)
L – 24kg(53#)/16kg/(35#)
F – Burpees, 16kg/(35#)/12kg(25#)
Cashout
3 Rounds of 8-10 reps, Not for Time
DB Bicep Curls Per Arm
DB or Plate Thumbs Up Reverse Flys
(https://www.youtube.com/watch?v=TowjvIUDfA0)
DB Bench Press