February 13, 2017

A:Warm Up
00:00-5:00
Run 400m
with remaining time, use a lacrosse ball to work around the shoulder blade and loosen up overhead position. For those who already have great overhead positions, try targeting another mobility weakness.

05:00-10:00
Hip mobility

10:00-20:00
10m High Knees
10m Spiderman Lunge
10 Back Squats with empty bar
10s Side plank each side
10 wall slide
8 Back Squats @ 50%
8 Glute Bridges
6 Back Squats @ 60%
6 Tuck Jumps
With remaining time, build to starting weight.

B: Back Squat (5,5,5,3,3,2,2)

Sets of 5: around 75%
Sets of 3: Around 80%
Sets of 2: around 90%

*These are estimates and could vary wildly from person to person.

Every 2 minutes for 14

C: Metcon (Time)

For Time:
15-12-9-6
Power Cleans @ 115/75
Toes to bar
Wall Balls
Box Jump @ 24/20"