Coaches tearing it up together!! Find a training partner for that extra push!!!

20140402-193816.jpg

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– bottoms up KB walk to press x 3/side (10m walk)
– goblet squat
– kb swing
– double unders

FITNESS-
A. Hang Power clean + front squat skillwork
+
5 minutes for max reps
5 burpees
10 jumping pull ups

-rest 3 minutes-

For time
50 wall balls

PERFORMANCE-
A. 3 position clean work (top of knee + below knee + ground) – 10 minutes of building to max
+
5 minutes for max reps
50 cTB pull ups
50 burpees

-rest 3 minutes-

For time
100 wall balls, 20/16#




Leave a Reply

Your email address will not be published. Required fields are marked *