11/8/12

Great job so far through the first week of training! Keep up the positive attitude!

We are doing more technical movements today, so make sure you are tuned in to your position and technique!
Watch the videos below to get ready!










6:00 AM Group

Warmup:
General Dynamic
Lax Ball along your shoulder blade!
Unglue your hips!
Squat Prep

Strength:
Hang Squat Clean, work up to a heavy single
Focus getting FULL EXTENSION and pulling all the way around!

Conditioning:
3 rounds-
5 Front Squats
10 Burpees (technique)
AMRAP Pullups/Ring Rows
Rest as needed (2-3 minutes between rounds)

7:00 AM Group


Warmup:
General Dynamic
Lax Ball along your shoulder blade!
Unglue your hips!
Squat Prep

Strength:
Max Effort Hang Squat Clean
Focus getting FULL EXTENSION and pulling all the way around!

Conditioning:
4 rounds:
5 Front Squats
10 Unbroken Pullups/Ring Rows
10 Burpees
Rest 2-3 minutes between rounds