Tuesday, 010819

Teammate Tuesday

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A. Power clean + 2 second pauSe below knee power clean + high hang power clean (athletes choice ok how high but can’t go below knee) ; build to max

B. Emom

1st 6 minutes:

1. 15/12 cal row

2. 15 burpees

Rest 1 min.

2nd 6 minutes:

1. 10 Alt DB Snatch (athlete choose weight: but get heavy)

2. 10/8 cal bike

Rest 1 min

3rd 6 minutes:

1. 30-60′ HS walk / Bear crawl x 2

2. 10 DB step overs 50/35’s over 20′

***modify accordingly with coach

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Post class:

Becomplete:

1. kB single leg DL. ; 6/ each leg x 3 sets

2. Banded hamstring pulls x 10 reps x 3 sets *straight leg)

3. 5-7 min working pistols and positioning; getting ready to throw into workouts upcoming

4. Renegade Rows ; alternating arms 12-16 rep sets x 4 sets

5. L Sit Hold; accumulate 2 minutes

6. Crossovery symmetry

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