Friday. 2.6.15

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

WU: 5 BB Power Cleans. 5 BB Front Squats. 5 BB Thrusters. 5 OTB Burpees.

REVIEW: Front Squat. Thruster. Power Cleans. OTB burpees.

S: Front Squat. 7-7-7.

C: 3 rounds. 3:00 of work/:60 rest

3 thrusters 135/95
4 Power Cleans 135/95
5 OTB Burpees (both feet must pass over the bar at the same time)

PURPOSE: Skill Practice. Efficiency. Stamina. C/R Endurance. Power. Agility. Coordination. Fun with thrusters.

LIII: 115/75

LII: 95/65

LI: Weight of choice.  Step overs okay. OTB Squat thrusts okay.

PWMOB: Full body rollout.

Advanced: None

Endurance: 95/65

The Mar: 2 rounds. 3:00 work/:60 rest

10 flutter kicks
10 sit to stands



S: Front Squat. 5×5 at medium weight.

C: 3 rounds of 3:00 work/:60 rest

5 DB front squat to press at weight of choice
6 RKB swings at weight of choice
7 mountain climbers per leg


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