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Friday April 14, 2017

13
Apr

Friday April 14, 2017

Mobility/Activation: empty bar warm up for power clean x 2

5 RDLs

5 muscle cleans

5 hang power cleans

 

Strength: Power Clean + Hang Power Clean

 

EMOM x 12

 

Min 1-3: 2+2 @ 70%

Min 4-6: 2+2 @ 75%

Min 7-9: 2+1 @ 80%

Min 10-12: 1+1 @ 85%

 

*use % of your max baseline power clean

 

Conditioning: In teams of 2

 

AMRAP in 15:00

 

Partner 1 – 400m run

Parnter 2 – As many rounds as possible of

 

10 slam balls

10 abmat sit ups

 

Record Total completed rounds

 

Coach’s Notes: Both partners need to keep the runs quick in order to not let each other tire out on the slam ball / sit up work. Rest should be done between completed rounds.

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