06.11.18

Warmup/Mobility
Mini Band Monster Walk Down/Back Length of the gym
1 min Couch Stretch L
10 Mini Band Clamshells (10/leg)
1 min Couch Stretch R
20 Mini Band Air Squats
1 min Pigeon Stretch L
15 Wall Balls
1 min Pigeon Stretch R
20 Walking Lunge Steps
1 min Active Downward Dog
15 Burpees
1 min of Scorpion Stretches

Skill
Review basic squatting mechanics in a top down approach, pausing in the following spots to review/correct position.

Down in 1/4 squat
Down in 1/2 squat
In the hole
Up in 1/2 Squat
Finish

Strength
Use 15 min to partner up and Perform 3-5 reps x 5 Sets of front squats @ a 3121 tempo (3 second descent, 1 second pause in the hole, 2 second rise up, 1 second pause between reps)

– Use control on all reps, no bouncing out of the hole
– Partners will count tempo and reps for each other (1 Mississippi, 2 Mississippi etc)

Performance
Use approx.. 70% of your 1RM

Lifestyle
Use approx.. 60% of your 1RM

Fitness
Use a light to moderate weight and concentrate on nailing all of the positions through the tempo.

Metcon
10 Rounds for time under a 15 min Cap

Performance
30 Double Unders
7 Hang Muscle Snatches 75/55
5 Bar Facing Burpees

Lifestyle
20 Double Unders or 40 Single Unders
7 Hang Power Snatches 75/55
5 Lateral Bar Burpees

Fitness
40 Single Unders
7 Hang Power Clean and Jerks 75/55
5 Burpees

Cashout
4 Sets, not for time
10 Pendlay Rows
https://www.youtube.com/watch?v=RO4x6TlDQvA

15 Banded Hammer Curls
https://www.youtube.com/watch?v=m6vE_sveyGw