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