Thursday. 11.13.14

Get faster under the bar! (See, it’s not just us that say these things!)

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

WU:

3 BB hang squat cleans

6 OTBB burpees

REVIEW: Hang Squat clean. (Get under the bar FAST!!). OTB burpees.

S: Hang Squat Clean. 15 minutes to a heavy single.

LI: Hang Power clean to front squat.

C: EMOM for 10 minutes:

1 hang squat clean at last week’s weight + 5# (or 90% of today’s 1RM if you missed last week.)

6 OTB burpees (both feet over the bar at the same time)

Record total reps completed.

PURPOSE: Power. Skill practice. Lateral movement. Explosiveness. Fun with barbells.

LIII: 4 OTB burpees. (both feet OTB at the same time)

LI: 4 OTB squat thrusts. Step overs okay.

PWMOB: Lax ball in C/S/B/G/Forearms. Pigeon Pose. Hamstrings.

Advanced: None

Endurance: None

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