MONDAY 10-5-15

Warm-up:35min

  • 800m Run

  • MWOD Ankle Mobility

https://youtu.be/j2eDhjxq1G4

Flexible ankles are vital to good squatting so follow along.
ITEMS NEEDED:
45# Bumper
Barbell
Jump-Stretch Band (green or thin blue)
Double Lacrosse Ball
Yoga strap
Foam Roll
Heavy Kettlebell

Weightlifting:12min Build to max

  • Form: Front Squat (1x5)

  • Cons: Front Squat (1x3)

  • Int: Clean (1x3--Touch and Go)

Metcon:7min AMRAP

  • Form: Metcon (AMRAP - Rounds and Reps)

10 Front Squats (try for 70% of above)
10 Box Jumps

  • Con: Metcon (AMRAP - Rounds and Reps)

10 Front Squats 75%
10 Box Jumps (24/20)

  • Int: Metcon (AMRAP - Rounds and Reps)

6 Unbroken TnG Cleans 80%
12 Box Jumps 30/24