Friday, April 24, 2015

3x
10 m square bear crawl
10 walking toe taps
10 Bandy good mornings
10 bandy side steps

Advanced and Intermediate
AMRAP in 5:00
3 power cleans, heavy
12 burpees
24 double unders

Power clean, 3 second hold in perfect receiving position
rest 2:00 repeat 2 times

BeginnerAMRAP in 5:00
6 power cleans, scale weight for perfect technique throughout entire workout
9 burpees
12 double unders or tuck jumps

Power clean, 3 second hold in perfect receiving position
rest 2:00 repeat 2 times

Mobility
Pigeon
Couch stretch
T spine smash