Friday 10/20/2017

Skill


5:00 of Turkish get up skill review

Then;

10 Turkish get ups (5L/5R) - choose load; light

 

Strength


Hang muscle snatch (above knee)

Sport/Fitness/Life:

4x3 - choose load; should be very light

 

Metcon


Sport/Fitness/Life:

3 sets of, not for time of:

20 lateral box step overs 24”/20” (step onto box then step down on other side)

15 hip extensions on GHD or partner-spotted on bench - unloaded

10 double KB front rack walking lunge steps - choose load; light

500m row @ moderate pace

*Rest 1:30 between sets

 

Recovery


10:00 of mandatory stretching/foam rolling work