Wednesday, March 15, 2017

170315:

SKILL/COORDINATION:

3 Rounds (8 min cap):
 - 6/6 Palloff Press
 - 6/6 Banded External Rotation

LIFT:

KB Clean Practice/Warm-Up, 5-10min

METABOLIC CONDITIONING:

6 Rounds (15 min cap):
 - 3 KB Cleans
 - 2 KB Push Press
 - 1 TGU (Top down and then up again)

*One arm all the way through first, then the other.
** Work slowly and controlled. Go heavy.

Rest as needed.

4 Rounds:
 - 40m Farmer's Carry
 - 30 Mountain Climbers
 - 20 KB Deadlift (2 KBs)
 - 10 Burpees