Monday 11/6/2017

Movement Prep
   

3 sets of:

12 banded clam shell (12L/12R)

8 tempo goblet squats (5 down / 3 pause / explode up)

10 front foot-elevated split squat - unloaded



Strength

Sport/Fitness:

4x6 front rack lunge steps (8 total steps) +10-20lbs. from last week’s working weight

Life:

4x8 front rack lunge steps (8 total steps) - same weight across all sets; moderately heavy



Metcon

Sport:

5 rounds for time of:

7 hang cleans 145/100

9 bar-facing burpees

11 box jumps 30”/24”

 

Fitness:

5 rounds for time of:

7 hang cleans 125/80

9 bar-facing burpees

11 box jumps 24”/20”

 

Life:

5 rounds for time of:

7 hang cleans - choose load

9 bar-facing burpees

11 box jumps