1/17/15

single leg kb RDL x 5/side
Sumo squat to stand x 10 (heels elevated with tight hips and back)
forward wall slides x 15
x-band walks x 10/side
+
A.  Power Clean from pause above knee x 2 reps EMOM x 6 minutes – build off feel each set.. working on good positioning and pulls
B.  Snatch Grip RDL x 5 reps x 3 sets @ 23×1 tempo
+

FITNESS
“50 shades ”
15 minute amrap
150 walking lunge steps
100 jump rope singles
50 cal row
25 sumo DL

PERFORMANCE
“50 shades ”
For time:
150 walking lunge steps
100m burpee broad jump
50 cal row
25 DL @ 225/155
*sweat sesh
4 minutes on the AD for max calories
rest 2 minutes
x10 sets