Thursday, March 20
The big question is whether you are going to be able to say a hearty yes to your adventure.
Announcements:
Last Sunday’s class was a hit! We’ll keep that going for now. Coach Meg will be leading this Sunday’s class. 9:30am!
Warm-up
3 sets, not for time, of:
1 minute of easy jogging, biking or rowing
6-8 hip & back extensions
20 seconds of banded marching
4 broad jumps or tuck jumps or single leg standing vertical jumps
4 deadlifts, empty barbell
4 clean pulls
4 front squats
4 hang squat cleans, starting from just above the knee
4 squat cleans, starting from mid-shin
Strength/Skill
(Before WOD)
For quality:
10 L/10 R Single Leg Box Jumps, pick height
(After WOD)
Clean Pull 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3-4 Sets of 2-5 reps at 80-110% of 1RM Clean.
Movement Demos
WOD
Squat Clean 2-2-2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Wall Stretch, Leg
Hold 1-2 minutes per side.