08.27.18

Warmup
Grab a partner and a light wall ball and work through 6 min AMRAP of:
10 Chest Passes/person
10 Wall Ball Tosses up and over rig (each)
10 Plank Med Ball Touches/arm (medball in between partners while facing each other in a plank position. Lift one hand to tap wall ball and continue to alternate hands until you have touched the medball 10 times with both hands)
200m Partner Run with Med Ball – both run together, one person carries out to 200m mark, ball switches to other partner at 200m mark and both run back)
Mobility
15 Band Pull-aparts
Tricep Stretch Side Bends 10-15 each direction
Banded Spiderman – 1 min/side
Couch Stretch – 1 min/side
Lateral Lunge with Overhead Reach – 15/side
Skill
Review of the Squat Clean from the floor and from the hang.
3-5 min of practice with an unloaded or lightly loaded bar while coach provides feedback.
Review of the DB Bent Over Row
Strength
EMOM X 14
Odd – Hang Squat Clean + Squat Clean
Even – 7 Dumbbell Bent Over Rows (1 DB in each hand)
P – aim to build to 70-75% of max Squat Clean
L – aim to build to 65-70%
F – build to a moderately challenging weight that still allows for good form
Metcon
3 min AMRAP then rest 2 min, repeat 2 more times (total of 3 AMRAPs with 2 min between each)
Bike or Row Sprint 20 sec
14 DB Snatches (7/side)
10 Jump Squats
Aim for each AMRAP to be an all out sprint.
Start back at the beginning at the top of each AMRAP.
Score is the rep count from your worst AMRAP.
1 sec on the bike = 1 rep
P- 50/35
L- 40/25
F- 30/15, Air Squats
Cashout
Tabata (8 rounds of 20 on/10 off)
Strict Toes to Bar or Hanging Straight Leg Raises