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3.18.15

17
Mar

3.18.15

Warm-up

10 Joint Circles
10 Primal Pull Throughs
10 Banded Pull A Parts
1 Min Plank Hold
10 Diagonal Pull A Parts
1 Min Superman Hold
10 Banded Row
1 Min Plank Hold
10 Kips
10 Hang Power Clean Shoulder to Overhead (Bar)

Mobility

2 Min Banded Pigeon Stretch
2 Min Banded Hamstring Stretch
2 Min Banded Overhead Distraction

Strength/Skill

Front Squat 3X5
80%, 90%, 95%
*Percentages will be based off of 85% of your 1RM

METCON

4 Min AMRAP
5 Hang Power Clean (95/65)
5 Press

1 Min Rest

4 Min AMRAP (135/95)
5 Hang Power Clean
5 Push Press

1 Min Rest

4 Min AMRAP
5 Hang Power Clean (165/115)
5 Push Jerks

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