Training 3-23-2016

Warm-up: Joint Mobility/Dynamic


1. 5 Rounds: Every 60 Seconds perform the following

3 x Power Clean

*Build each round focus on explosive, crisp clean movement

2. 3-5 Rounds of the following

8-12 x Band resistance or Weighted pushups
3 x 15′ Foot Weighted hoist

*Rest No More then 30-45 seconds after your Hoists
*The weighted hoist is completed by tossing a rope over a bar, branch, rafter, etc. Pretty find something to toss a rope attached to a weight to and raise and lower it. These are to be heavy efforts, if you have no access and have climbing rope you may sub rope climbs


4 Rounds

50 Foot farmers Walks
10 Front Squats 135/95
50 Foot Farmers Walks

*You can carry whatever you like for your farmers walks. This does not mean go so heavy you can get all your 50 foot carries done unbroken though. Choose something challenging but manageable to keep this fast

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