Monday 1.15.2018

Movement Prep

 

3 sets of:

10 tempo plate front squats (5 down / 3 pause / explode up)

15 banded good mornings

10 half-kneeling bottoms up KB press (10L/10R)

 

Skill

 

Every 2:00 for 12:00

3 back squats - increase load with each set

5 strict HSPU / 1 wall walk

 

Metcon

 

Sport:

3 rounds for time of:

10 hang cleans 155/105

15 deficit HSPU

20 CTB pull ups

 

Fitness:

3 rounds for time of:

10 hang cleans 135/95

15 HSPU / pike push ups

20 pull ups

 

Life:

3 rounds for time of:

10 hang cleans - choose load

15 pike push ups

20 jumping pull ups