Strength:Power Clean : 1-1-1-1-1
Power Clean 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
3 rounds for time of: Laying Handstand Hold Drill, 10 secs 20 Plank Shoulder Taps 3 Wall Walk + Handstand Holds, 5 secs
Lying Handstand Hold: Begin lying stomach on the floor, palms on the wall. Press into wall, pulling rib cage off the floor and tucking hips under, keeping heels and toes squeezed together. Hold for 10 seconds, then relax. Wall Walk: Begin in plank, walk feet up the wall then hands in as high as form allows. Hold for 5 seconds, keeping heels and toes squeezed together with active shoulders and hollow body position. Walk down with control.
5 mins dynamic warmupFT: Dynamic Running Warm-Ups
For time: Dynamic Running Warm-Up
inchworm samson stripper butt kick high knees pigeon pistol
Choice cardio: run, row, bike, skiMonostructural Cardio : 8x 3 mins at 85%, rest 1 min
Each for distance: Monostructural Cardio: 8x 3 mins Perform at 85% effort / RPE 16 Rest 1 min between efforts.
5 mins easy warmup 8 rounds of 3 mins @ 85% effort (fastest repeatable split) 1 min recovery in between 5 mins easy cooldown
Nothing assigned for March 26, 2019