12.29.18

Warmup/Mobility

1 min of DU’s
1 min Spiderman L
1 Min of DU’s
1 Min of Spiderman R
1 Min of Easy Squat Thrusts
1 Min Pigeon L
1 Min of Easy Squat Thrusts
1 Min Pigeon R
1 Min of Alternating Step Ups
1 Min Couch Stretch L
1 Min of Alternating Step Ups
1 Min Couch Stretch R
Then right into 2-3 min of Dynamic Joint Mobility

Skill

Review the points of performance of the Thruster and then EMOM x 4
5 Thrusters at Warmup loads.

Strength

EMOM x 10
3 Thrusters using approx. 70% of your 1RM Clean and Jerk, if possible

Metcon

COMPARE TO 1/2/18
Alternating Tabata
20 sec on 10 sec rest/rotate movements, for 4 rounds. Rest 1 min Between Rounds
American KB Swings
Alternating DB Step ups
Bike, Ski Erg or Row Cal
Push Ups
Push Jerks
Abmat Situps
P – 24kg/64kg, 35#/25# per hand @ 20”/16” box, 135/95
L – 16kg/12kg, 25#/15# per hand @ 20”/16” box, 115/75
F – 16kg/12kg Russian Swings, 15#/8# per hand @ 16”/12” box, 95/65

Cashout

Use 10-15 min to work on Double Unders