Friday 11-09-18 C

Friday, November 9, 2018

Warm Up

Cat and Camel x 10 (slow)

Kneeling 3 Point Thoracic Rotations x 8/Side (slow)

Quadruped Shoulder Rotations x 6/Side (slow)

+

10 Min AMRAP @Warm Up Pace

10 Jumping Squats (smooth)

10 Sec Chin Over Bar Pronated Hold

10/Side Lateral Plank Walks (slow)

10 Sec Hanging Knees Up Hold

20 Sec Plank On Elbows

60 Sec Row, Bike or Ski

 

Skill Work

BB HPC (Hang Power Clean)

BB S2OH

 

4 Total Sets
A1: 50 Du's / 100 Su's, Rest 30 Sec
A2: 10 Pull Ups + 15 Perfect Push Ups, Rest 30 Sec
A3: 10 BB HPC + 10 BB S2OH @95/65, Rest 30 Sec
A4: 10 DB Weighted Hanging Knee Raises + 20 Ab-Mat Sit Ups, Rest 2 Min


No Score: Focus on quality movement, really dial in on the movement that needs your attention.

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