Thursday. 11.20.14

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

WU: 3 hang squat cleans. 3 burpees.

REVIEW: Squat Clean. Burpee.

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

C: AMRAP in 10:00 of:

1 hang squat clean at 90% of your 1RM (add 5#’s to last week’s weight)

6 burpees

PURPOSE: Power. Skill Practice. C/R Endurance. Pacing.

LIII: 4 burpees

LII: 6 burpees. Weight of choice.

LI: 4 burpees or squat thrusts. Weight of choice.

PWMOB: Stretch hamstrings, adductors on wall, figure 4 on wall. Rollout C/S/B with lax ball.

Advanced: None

Endurance: None

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