08.24.18

Warmup
5 min AMRAP
10 Squat Thrusts
10 Light DB Strict Press
10 Mountain Climbers
10 Med Ball Cleans
Mobility
2 mini bands needed, one for legs and one for upper body
10 mini band Glute Hip Bridges
10 mini band Clamshells/side
15 mini band Scapular Activation Presses
5 mini band Shoulder Oscillation Raises with palms facing in and 5 with palms facing out
HAM drill/side
Skill
Review of the Power Clean
Review of the footwork for the Split Jerk
Strength
Under a 15 min running clock build to a heavy complex of the day
2 Power Clean + 1 Split Jerk
Metcon
15 min AMRAP
6 Back Squats
9 Handstand Push-ups
12 cal Row
P – 135/95, kipping to 3”deficit/2”deficit
L – 115/75, kipping HSPU
F – 95/65, pike push from floor or box
Cashout
Work on Rope Climbs for 10 – 15 min
Options:
– If working to legless: 5 X 5 Strict Rope Pull-ups
– If working on more efficiency with using legs: 5 X 5 “Knees to Elbow” hanging from rope
– If working on footwork: 5 X 5 practicing footwork on short rope from standing or while sitting on a box next to rope