Hey friends!
Hope you got those scores in! It’s going to be an awesome week! Train hard, spend a little extra time mobilizing, make sure you’re taking your fish oil, getting your sleep, and high giving your friends!
Warm Up:
10 dislocates + weight, 10 hops, 10 tuck jumps, toes touches + inch worms, pull aparts.
Skill Practice Warm Up:
Spend 10 minutes working up to a challenging power clean and jerk.
Metabolic Conditioning: “30in to Freedom”
For Time – 4 rounds* (Health: 3 rounds)
6 high box jump (Performance: 30” / Athletic*: 24” / Health: 20”)
8 ring rows
10 hang power snatch (Performance: 95# / Athletic: 65# / Health: 35#)
20 wall ball (Performance: 20lb/10ft, Athletic*: 14lb/9ft, Health: 10lb/8ft)
1 min rest
Scaling Guide: 14 – 20 min, about 4.5min/round including rest
Cool Down
Hamstring stretch 2 minutes per side
T spine foam roll – 1 minute hold
Pec stretch 2 minutes per side
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