February 15, 2017

A:Warm Up
00:00-5:00
Skip Rope
Every minute on the minute, 5 no push up burpees

5:00-10:00
Athlete specific mobility. Address any trouble areas on a case by case basis and spend 5 minutes working on it.

10:00-20:00
Grab an empty barbell and complete the following:
6 Stiff legged deadlifts
6 clean high pulls
6 muscle cleans
6 over and back presses (from front to back rack)
6 front squats
6 good mornings
6 back squats
with remaining time, warmup for the squat clean,

B: Squat Clean (2,2,2,2,2,2,2)

Every 2 minutes for 14, 2 touch and go squat cleans. Build to a heavy double by the end. If it feels good, go for a PR attempt.

C: Metcon (AMRAP - Rounds and Reps)

18 minute AMRAP
50 single arm DB overhead walking lunged (25 steps per side)
30 Push-ups
50 Double Unders
30 Hollow Rocks
50 Situps
30 Pull-ups
50 Air Squats
30 Cal Row