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3.30.15

29
Mar

3.30.15

Warm-up

5 min easy Row/Bike/Run

2×10 Scapular Wall Slides

2×10 Seated External Rotation w/ elbow on Knee (Can use Crossover Symmetry for this)

2×20 Band Pull Aparts

2×5 Clapping Pushups (As high as possible)

Mobility

2 Min Tricep

2 Min Lat

2 Min Ankle

Strength/Skill

Squat Clean and Jerk 4×3 up to 70% of 1-RM

METCON

4 Rounds

7 Bar Muscle Ups

7 Squat Cleans (185/125) *Between 70-85% of your 1 RM

*If you can’t do Bar Muscle-Ups you will do Burpee Pull-ups

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