Intention
Increase muscular efficiency. Single arm strength and mechanics. Run mechanics. Midline development. CRE, agility and explosive strength.
Warm Up and Skill
Mobility:
2 rounds of: 3 up and over the fence. 5 scorpions per side. 20 toe touches alternating legs.
Warmup:
3 x 200m Run – 10 Sit-ups to throw off wall, Rest :60
Run Cadence 90 – 91 – 92
Skill:
Single-Arm KB Hang Power Clean
3 – 3 – 3 – 3 – 3
Go up as form allows. Snap and sit.
Training
MET:
For time:
800m Run
30 Power Cleans 135/95
60 MB Sit-ups to Throw 20/16
Cool Down and Mobility
5:00 Run easy
Lax ball in back of shoulders 2:00 / side
Barbell roll inside/outside calves 2:00/side
POST RESULTS IN THE COMMENTS!
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