Friday, February 17, 2017

170217:

SKILL/COORDINATION:

3 Rounds:
 - 6/6 Straight-leg Glute Bridge
 - 6 Banded Squats (bands around knees)
 - 6 Squat Jumps

LIFT:

Depth Jump, 3x6
Back Squat, 3x3-6@80%

METABOLIC CONDITIONING:

4 Rounds:
 - 4 Squat Cleans (HEAVY, and yes it does say "squat")
 - 30 Unbroken DUs
 - 20 Unbroken Wall Balls
 - 10 Unbroken T2B

*Advanced -- 60, 30, 15

** Choose a weight or scale that will allow you to do the requisite reps unbroken. If a viable unbroken option is not available to you, increase all reps by 5 (35, 25, 15) and partition as needed. If you attempt an UB set and fail, do 10 burpees and start over at 0. 

*** Criteria for termination (failed Burpee penalty) of a set:
 - DU: Any missed rep
 - WB: Missing depth, Ball misses wall, ball misses height, pause for any amount of time upon catching
 - T2B: Coming off the bar