• AP Coach

9.13.18 Thursday


Mob: Softball Hip Flexors/Piriformis x2m

(How long before bed do you turn off screens, like phones, tvs, tablets, etc...?)

Warmup: 2 rounds

MB Cleans x8

Wall Press Deadbug x5 breaths

Skill: Hang Squat Clean

1x5 PVC Oly

1x5 BB Oly

3x2 W/U (ak, bk) Squat Clean

4x2 Hang Squat Clean (ak,bk) @ 70-75%

Strength: Front Squat

3x6-8 (313) Tempo @ 50-60% + 90/90 Hip Lift x5 breaths

WOD: Every 90s (3 rounds)

300m Row

Remaining Time Cal Bike

90s rest between rounds

(score is cals on bike)

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