11.24.18

COMPARE TO 5/22/17

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

90 sec Russian Baby Maker
10 Banded Good Mornings
3 Position Lower Body Band Stretch
60 sec Couch Stretch per leg

Skill

Review the points of performance for the Power Clean, Front Rack Lunges and Thrusters.
Then with an unloaded bar EMOM x 4
2 Complexes:
Power Clean + Lunge L+ Lunge R + Thruster

Strength

EMOM x 12 – Perform 1 Complex:
Power Clean + Lunge L+ 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 an 20 min cap
“EverProven”
50 Double Unders
50 American KB Swings
50 GHD Situps
50 Front Squats
50 Wall Balls
50 Burpees
50 Double Unders
P- 32kg/24kg, 115/75, 30/20
L – 24kg/16kg, 95/65, 20/14
F – 16kg/12kg, 75/55, 14/10