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.

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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!