Posted on Apr 29, 2014

Lifting

A1. Front squat x8-10 @30X1

A2. Ring row x10-15 –  elevate feet if possible.

A3. Front rack mobility x60 seconds

Rest 60 seconds

 

x3

NOTE:

– Work through A1-A2-A3 with little to no rest 

-Front rack mobility can be performed in many ways ask your coach for suggestions based on where you are limited.

Jordan-Jovtchev

Met-con (Alactic-Aerobic)

A. AMRAP in 12 minutes with a partner

P1 Work

P2 Rest

6 Front rack reverse lunges (AHAP – from rack)

9 Slam ball over bar (AHAP – over bar in rack)

NOTE:

-Keep weight for both movements challenging but mostly un-broken

-Pace should not be fast, stay controlled work hard on moving well.

Post scores to beyond the whiteboard.

 

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