10.27.18

Compare to Friday 2/2/18

Warmup

Down and Back The 1/2 Length of the Box
High Knees down/Butt Kicks back
Karaoke
Broad Jump down/Inchworm back
Defensive Shuffle
Forward Lunge down/Reverse Lunge back
Rotational Sumo
Frog Hop down, Duck Walk back

Mobility

10 single leg Glute Bridges per leg
10 Cook Squats with active overhead rotation and reach
45 Sec Front Rack external rotation with PVC pipe per side
45 Sec Banded shoulder Distraction per side

Skill

Review the points of performance for the Squat Clean, Front Rack Reverse Lunges and Thrusters.

The with an unloaded bar EMOM x 4
2 Complexes: Squat Clean + Reverse Lunge L+ Reverse Lunge R + Thruster

Strength

EMOM x 12 – Perform 1 Complex: Squat Clean + Reverse Lunge L+ Reverse Lunge R + Thruster

Start with a lite load and add weight on every set, building to a heavy complex.

If you miss a set, adjust weight accordingly.

Metcon

For time under a 15 min cap
21-15-9
Pull-ups alternating with
9-7-5
Squat Cleans

P – C2B, 185/135
L – 155/105
F – 115/75

Cashout

Level 1: 9 Strict Pull-ups,4 Strict Pull-ups,2 Strict Pull-ups
Level 2: 19 Strict Pull-ups,8 Strict Pull-ups,4 Strict Pull-ups
Rest up to 2 min between sets