Friday. 01.02.15

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.

WU: 3 BB hang squat cleans. 5 OTB burpees. 10 wallballs.

REVIEW: Squat Clean. OTB Burpee. Wallball.

S: Squat Cleans. 15 minutes to a heavy single.

LII: Hang Squat Clean.

LI: Hang power clean + front squat.

C: AMRAP in 12:00 of:

1 squat clean at 75% of the day’s 1RM. (Work on SPEED!)

10 OTB Burpees (both feet OTB at the same time)

15 Wallballs 20/14

PURPOSE: Skill practice. Lateral movement. C/R endurance.

LIII: 10 wallballs at rx’d weights.

LII: 15 wallballs at weight of choice.

LI: Hang squat clean or hang power clean + front squat okay. Step over the bar squat thrusts okay. 10 wallballs at weight of choice.

PWMOB: Lax ball in C/S/B/G/Forearms. Rollout hamstrings, quadriceps. Stretch shoulders, calves.

Advanced: None.

Endurance: None

The Mar: Rest in peace, Marla Hoffner. We love you. Showing for Marla will be today at Saul’s Funeral Home in Bluffton off of Simmonsville Road. Times are 1pm-3pm and 5pm to 7pm. Jim, Marla’s husband, would love to see you and hear from you. Jim and Marla were best friends.

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