Friday 11-03-17 S

Friday, November 3, 2017

Warm Up

Run, Row or Bike 3 Min

Heel Walks x Down/Back GL

Toe Walks x Down/Back GL

Broad Jump x Down/Back GL

+

2 Rounds

20 Sec Hollow Hold

20 Sec Arch Hold

+

2 Rounds 

Hanging Shrugs x 10

Kipping Swings x 5

 

BB Warm Up + Skill Work (on coaches call out)

8 BB High Hang Power Cleans

8 BB Mid Hang Power Cleans

8 BB Hang Power Cleans

8 BB Low Hang Power Cleans

8 BB Power Cleans

 

4 Rounds of
50 Du's
+
5-3-1
Box Jumps
Power Clean
Hang Power Clean
+
9-6-3
TTB
Ab-Mat Sit Ups
+
5-4-3
Strict Pull Ups
Kipping Pull Ups
- Rest 2 min b/w rounds

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