4
Jan
180104
Warm-Up
0:00-20:00
1) General Prep
EMOM x 8min:
1st: sled sprint relay
2nd: stretch
2) Mobilization
– banded chicken wing
– glute stretch
3) Clean warm-up complex
3rds of: (EB)
5 deadlift
5 shrug pull
5 tall cleans
5 pull unders
5 jerk drop
180104 – Weightlifting
Squat Clean
65% x 5 x 4 sets
*750m row between every set
180104 – Metcon
AMRAP in 10min:
Bear hug stone carry 2 laps (95/65)
21 KB swings (70/53
Cool Down
Full body foam roll/mash 5-10min