Intention

Increase muscular efficiency. Single arm strength and mechanics. Run mechanics. Midline development. Explosive hamstring strength. Cardiorespiratory endurance.

Warm Up and Skill

Mobility:

2 rounds of: 5 BB clean to strict press. 10 supermans. 10 cherry pickers forward and back.

Warmup:

2 x 400m Run – 15 V Sit-ups, Rest :60

Run Cadence 90 – 92

Skill:

Single-Arm KB Power Clean Complex

5 x 1 PC + 2 HPC

Go up as form allows. Snap and sit. Compare to last week.

PSERunDrills

Training

MET:

3 rounds for time of:

400m Run

12 Power Cleans 165/115

:60 ME GHD Sit-ups

Cool Down and Mobility

Run: 2 x 10/Leg with run off Back to Wall Drill into 3:00 easy running

10 Inch worms.

Foam roll ITB and hamstrings 2:00/side

POST RESULTS IN THE COMMENTS!