Anthony & Danielle 141028

Warm-up

Against a 10 Minute Clock:

 

Lax Ball Calves

 

DU Drill

30 Single Unders,

9 SUs, 1 DU x 3

5 SUs, 1 DU x 5

4 SUs, 1 DU x 6

2 SUs, 1 DU x 10

 

Immediately...

15 Red Band Pull-Aparts

Mobility Tree Pull-Downs

 

2 Rounds

4 Side-lunges

6 Lunges

10 Air squats

 

Part I: Clean Tech.

1 Clean Every 90" for 15 Minutes (10 Sets)

Set 1 – 2 @ 60-65% 100/40
Set 3 – 4 reps @ 65-70% 110/45
Set 5 – 6 reps @ 70-75% 120/50
Set 7 – 8 reps @ 75-80% 130/55
Set 9 – 10 reps @ 80-85% 140/60

Part II: Conditioning

Every 4 Minutes for 20 Minutes

Run 400m

10 Box Jumps (Don't Miss)/10 Russian Swings

1 Clean

 

Your total score equals the sum of your heaviest successful cleans performed with each 4 minute increment.