12.11.18

Warmup

3 Rounds of
10 Glute Hip Bridges
30 reps of the Sprinter Wall Drill – 15 per leg
Mini Band Lateral Walk Down/Back

Mobility

45 sec Couch Stretch per side
45 sec Spiderman Hip Circles per side
45 sec Pigeon Stretch per side
10-15 Lying PVC Shoulder Raises
Kneeling Elbow to knee to open stretch – 10 per side

Skill

Review the Push Press with a PVC pipe or unloaded barbell.
– Ensure to start in a braced position with a solid front rack
– Review the points of performance in the Overhead Press including ar path, lockout, and recovery
– Review the Dip and Drive of the Push Press

Briefly review the Key Points of the Front Squat
– Position in the front rack
– Position in the 1/2 squat
– Position in the hole and recovery

Strength

EMOM x 15
Perform 1 complex of the below, climbing weight across all sets:

Performance
1 Squat Clean Thruster + 2 Front Squats + 3 Push Press

Lifestyle
1 Squat Clean Thruster + 1 Front Squat + 2 Push Press

Fitness
1 Thruster + 1 Front Squat + 1 Push Press – Bar taken from a rack

Metcon

For time under a 12 Minute cap

Performance
11 Bar Facing Burpees
11 Full Snatches 95/65
9 Bar Facing Burpees
9 Full Snatches 115/75
7 Bar Facing Burpees
7 Full Snatches 135/95
5 Bar Facing Burpees
5 Full Snatches 155/115

Lifestyle
11 Bar Facing Burpees
11 Power Snatches 75/55
9 Bar Facing Burpees
9 Power Snatches 95/65
7 Bar Facing Burpees
7 Power Snatches 115/75
5 Bar Facing Burpees
5 Power Snatches 135/95

Fitness
11 Lateral Bar Over Burpees
11 Power Clean and Jerk 75/55
9 Lateral Bar Over Burpees
9 Power Clean and Jerk 95/65
7 Lateral Bar Over Burpees
7 Power Clean and Jerk 105/75
5 Lateral Bar Over Burpees
5 Power Clean and Jerk 115/75

Cashout

7-6-5-4 – Rest 20 sec between reps, rest 3 min and repeat for a total of 3 Rounds
Wall Facing Shoulder Taps
14-12-10-8 Wall Climbs with 1 min rest between sets