0900 day after Christmas class!

 

Conditioning:

Run 200m

10 Alternating Kettlebell Snatches (53/35)

20 Alternating Overhead Walking Lunges (45/35)

10 Toes-2-Bar

 

4 rounds for time

 

Strength:

3-person team

Clean & Jerk Ladder

9 reps @ (135/83)

9 reps @ (155/93)

9 reps @ (175/103)

9 reps @ (195/113)

9 reps @ (205/123)

9 reps @ (225/133)

 

For Time

-Only one bar per team

-Each athlete must do 3 consecutive reps before next athlete begins

 

OR…

Make up a missed 1-Rep Max

 

Mobility:

Lower Body Foam Roll – 2:00

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

 

 

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