11.09.18

Warmup

5 min AMRAP
10 Ball Slams
15 Air Squats
10 Shuttle Runs

Mobility

Ankle Stretch against wall – 1 min/side
10 Cook Squats with active overhead rotation and reach
Internal Rotator Stretch w/PVC pipe – 1 min/side
Cat/Cow – 10 reps of each

Skill

Review of the Squat Clean and the Front Squat

Strength

EMOM X 20
Even: 25 sec of Alpine jacks
Odd: 1 Squat Clean + 1 Front Squat*
*add 5 – 10 lbs each round until failure
A good place to start is around 60% of 1RM clean. If you fail the complex, bring the weight back down and stay at that weight for the remainder of the EMOM.

Metcon

For time – 10 min cap
21-15-9-6-3
Burpees
Sit-ups
P – GHD sit ups
L – abmat sit ups
F – abmat sit ups – rep scheme is 16-12-8- 4- 2

Cashout

4 rounds, not for time
8 Dumbbell Bent Over Rows, from a standing position
20 Banded Tricep Press Downs