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MONDAY 12.03.18

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Warm Up:

before class:

row 2 k increasing pace every 250 meters. finish final 250 at sprint pace.

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t-spine mob

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crossover activation/ or gymnastic theraband series

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3x 30 seconds

banded anti-extension dead-bugs

in class:

2 sets

50’ of 3 quick air squats + 1 broad jump

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3-5 high hang clean fast pull

3-5 mid hang clean fast pull

3-5 pulls from floor (shin)

3-5 drop drills

3-5 rack delivery drill

3-5 tall muscle cleans

3 position power clean +front squat (hip->knee->floor)

3 position clean

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build to working loads for a

A.) 1 Power Clean, pick load

Every 1:30 for 10:30.

building to a daily max every 90 secs- no failure reps

B.) As many reps as possible in 7 mins of:

3 Power Cleans,

3 Toes-to-bars

6 Power Cleans,

6 Toes-to-bars

9 Power Cleans,

9 Toes-to-bars

LEVEL 1: 95/65

LEVEL 2: 115/80

LEVEL 3: 135/95

Cool Down 1.) For time:

Sandbag Bear Hug Carry, pick load, 400 m

Cool Down 2.) 3 rounds for max reps of:

12 Bent Over Barbell Rows, pick load

12 Dragon Flags

max rep Barbell Curls, 45/35 lbs