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FRIDAY 11.3.2017

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STRONG
MOBILITY

Barbell Ankle Stretch

0:60 hold
MOBILITY
Front Rack Tricep rolling
roll each arm for 0:30
Weightlifting
Heel toe heel drill
Weightlifting
Clean High Pulls
5 Clean High Pulls from:

Vertical
Over
Above Knee
Below Knee
Floor
Weightlifting
3 Position Clean
Floor
Above Knee
Hi Hang Vertical

Warm up for 10 and build to “heavy”

Then with that weight EMOM for 7 rounds
 
METCON-BURN
5k Row
yes, its a 5k row, no, you don’t want to do it, but, yes, its good for you…..

that being said, DO NOT CHERRY PICK AND JUST SHOW UP AND DO THE WORK!!!

seriously, if you really don’t want to do this, chances are your endurance is lacking and this is something you REALLY should be doing.