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