7
Nov
Sunday November 8th

General Warm-up:
Bring Sally Up Squats.
Mobility:
Banded Front Rack Stretch – 1 minute on each arm, Spidermans w/twist x 10 (5 per side)
Warm-up 2:
PVC – Burgener Warm-up, 8-10 PVC & BB: Tall Cleans, 8-10 BB Hang Squat Cleans.
Part 1:
Hang Squat Cleans – 5,4,4,3,3 Build to a heavy 3. Rest 2-3 minutes between.
Specific Warm-up:
1 minute DU/SU
Part 2:
3 RFT – 10 Front Squats, 50 DU, 30 Abmat Situps
RX 135/95, L2 115/75, L1 95/5
Scale:
FS => BS, DU => SU x2
Cooldown:
Roll Calves & Quads
Notes:
Experienced athletes should push for a heavy HSC, newer athletes can practice 5 x 5 HPC or HSC if you are comfortable with it. Part 2 should be around 3 min per round, push to keep moving and not resting much.