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THURSDAY 11.30.2017

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STRONG
MOBILITY
warm up for cleans by mobilizing shoulders and triceps to allow for faster turnover and better front rack position
External rotation at shoulder with PVC
Front Rack Tricep rolling
 
Weightlifting
Alternating Power Cleans + Strict pull Ups
EMOM for 15 minutes:

Alternate
5 Power Cleans increasing weight each round

8 Strict Pull Ups
Take 5-10 minutes and warm up, building up to moderate weight on your power clean
 
 
METCON-BURN
CONNECTIVITY
Hollow Body Holds
4 rounds of 0:30/0:15
CONNECTIVITY
4 Rounds of max effort sit ups
0:60 / 0:30
METCON
21 Deadlifts 225/155
30 Lateral Hurdle Jumps (over bar)
9 TTB

15 Deadlifts 225/155
30 Lateral Hurdle Jumps (over bar)
15 TTB

9 Deadlifts 225/155
30 Lateral Hurdle Jumps (over bar)
21 TTB