09.12.18

Warmup

EMOM X 6
3 Med Ball Cleans
3 Wall Ball Shots
3 Squat Thrusts

Mobility

Smash up and down around outside of scaps with lax ball – 1 min/side
Foam roll lats/triceps 1 min/side
Front Rack Mobility Drills
Perform Each at 30-40 Seconds Per side
1 – Internal Rotator Stretch with PVC Pipe – Start Position
2 – Internal Rotator Stretch with PVC Pipe – Finish Position
3 – Internal Rotator Stretch with PVC Pipe – Contract/Relax

Skill

Review the Power Clean
– Working from the Top Down, review the 3 positions of the clean and correct faults while athletes are in each position

Strength

Under a 16 min running clock, complete the following sets/reps of Power Cleans (percentages based off of 1RM Power Clean)
Performance
3 X 5 @ 65%
2 X 3 @ 75%
2 X 2 @ 80-85%
Lifestyle
3 X 5 @ 60%
2 X 3 @ 70%
2 X 2 @ 75-80%
Fitness
Work on sets of 3 Power Cleans at a moderately challenging weight that allows for good technique
– Aim for all sets to be touch and go
– Rest as needed in between sets

Metcon

For time Under a 20 min Cap
100m Bodyweight Walking Lunge
Then 10 -1
Hang Power Snatch
Wall Ball Shots
Then 100m bodyweight Walking Lunge
P – 115/75, 30/20
L – 95/65, 20/14
F – 75/55, 14/10, 50m lunge out, 50m run back

Cashout

Double Under Flight Simulator
10-20-30-40-50-40-30-20-10
OR 4-8-16-32-16-8-4
OR spend 15 min working on establishing a Double Under pattern
AND/OR
Apple Harvest Day 5k prep
Run 800m, rest 1-2 min, Run 400m