Friday & Saturday – 15.4 Prep & Mobility (non-class)
March 20, 2015Sunday, 3/22
March 22, 2015
Warm-Up
3 Rounds of
12 Squats
6 Alt-T Push-ups
12 Reverse Hand Spider Lunges
6 PVC Dislocates
Strength (25 Min)
– – Prep – –
3 x 1 (3 position) Pause Extension + 2 Hang Clean Hi Pulls + 2 Hang Power Cleans
– – Work – –
5 x 2 Power Cleans + 1 Push Press
Met-Con
AMRAP 9 Min
6 Power Cleans
3 Shoulder to OH
9 Push Ups
– Optional Scale-Up: replace the 3 S2OH and 6 Push-Ups with 6 HSPU (HSPU to be done with hands on two 35lb bumper plates and head to an ab-mat; kipping allowed)
