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Wed 032316

23
Mar

Wed 032316

Warm Up / Mobility

10 Lunges w/ knee drive to Push Up

1 min Deep Squat hold

10 PVC press backs

1 min hollow rocks

x2

Wall Lacrosse Ball

Chest and Shoulders

20 PVC pres backs

Strength

Hang Clean from knees 2×10

Hang Clean w/o moving feet 2×8

Hang Clean 2×6

Hang Clean Squats 2×4

( build to a heavy 4 )

MetCon

E2MOT2M for 16 min

Part 1

2 Hang Cleans

4 Front Squats

6 Shoulder to OH

(115/105/ 95)

Part 2

14 Burpee DL w/ DB’s

(35/25/15)

Cool Down / Mobility

 

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