Compare to Friday 2/2/18
Down and Back The 1/2 Length of the Box
High Knees down/Butt Kicks back
Broad Jump down/Inchworm back
Forward Lunge down/Reverse Lunge back
Frog Hop down, Duck Walk back
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
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
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.
For time under a 15 min cap
Pull-ups alternating with
P – C2B, 185/135
L – 155/105
F – 115/75
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