Training 2-15-2016

Warm-up: Joint Mobility/Dynamic

Strength:

3 x Back Rack Lunge Cluster

1 Cluster = 4 Reps (2R/2L), Rack and Rest 10 Seconds, Perform 2 Reps (1R/1L), Rack and Rest 10 Seconds, Perform 4 Reps (2R/2L)

*You will take these Lunge out of the rack to begin your Cluster and place it back in the rack during your rest. Perform the 4 rep efforts as 2 x Right and then 2 x Left
*Rest 2 Minutes Between Efforts, you build in your sets

Conditioning:

AMRAP 6 minutes

12 Bottoms Up Cleans (6R/6L) 53/35
12 WallBalls 20/14

-Rest 5 minutes, perform 200 meter Jog as part of your active recovery

AMRAP 4 minutes

10 Bottoms Up Cleans (5R/5L) 53/35
10 T2B

-Rest 5 minutes, perform 200 meter Jog as part of your active recovery

AMRAP 2 minutes

8 T2B
8 WallBalls 20/14

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)