06.25.17

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
20 min AMRAP alternating with a partner. 1 person works, 1 person rests
Performance
Run 200m
10 Toes to Bar
5 Push Jerks
P – 155/105
L – 135/95
F – 95/65, Hanging Knee Raises
Cashout
4 Rounds of 5 reps per leg. 10 sec hold per rep
Deadbug with Band Pull
(https://www.youtube.com/watch?v=tOWNu_CZy2Q include on slide)