11.27.18

Warmup

6 min of Ladder Drills
Skier Drill
10 Burpees
High Knees
10 Alpine Jacks
Ali Shuffle L
10 Air Squats
Ali Shuffle R
10 Jumping Jacks
Hopscotch Drill
10 Leg Kicks Per Side

Mobility

Joint Mobility:
Wrist Circles 10-15 each direction
Elbow Circles 10-15 each direction
Arm Circles 10-15 each direction
Arm Rotations 10-15 each direction
Tricep Stretch Side Bends 10-15 each direction
Torso Rotations 10-15 each direction
Hip Circles 10-15 each direction
Walking Lunge and Twist 10-15 each leg
Side Lunge 10-15 each leg

Skill

Clean Warmup. Review each part of the following and discuss common mistakes, then perform 2-3 rounds of the following with an unloaded bar and a 6 min running clock:
Clean High Pull x 5
Hang Muscle Clean x 5
Strict Press x 5
Hang Power Clean x 5 – 2 sec pause in the Catch
Push Jerk x 5
Hang Squat Clean x 5 – 2 sec pause in the Catch
Split Jerk x 5

Strength

EMOM x 10
5-8 Clean and Jerks at approx 50%*
*These Reps should be for speed. Drop and reset every rep. Make every one of them look pretty!

Metcon

2 Rounds for Time Under a 20 min cap
15 Power Cleans
20 Front Squats
25 Bar Facing Burpees
Rest 5 min between rounds
P – 155/105
L -135/97, Lateral Bar Burpees
F – 95/65, Burpees

Cashout

Pick 2 or 3 of the following (all if you have the time);
Barbell Smash Quads 2 min per side
Foam Roll IT Bands 2 min Per Side
Foam Roll Lats 2 min Per Side
Lax Ball Smash Foot Arches 2 min per side (please disinfect Lax Ball when finished)