28/02/2018 – February 28, 2018


28/02/2018

Movement Prep
1 Round
400m run
10 hanging shrugs
10 sumo squats
10 hollow rocks
10 arch rocks

Skills
5 Minute piece (own pace)
10 Explosive hip extensions
3 Banded ring transitions/toe transitions for scaled
1 kip,kip hips to rings/scaled toes to rings

Strength & Conditioning
Clean complex 2 (10 Min to build to challenging )
1 Power clean
1 Hang squat clean thruster
1 Split jerk

Focus on moving well and smooth do not prioritize load.

Metcon
Metcon (Time)
3 Rounds
24/20 Cal
12 Thrusters 42.5/30
5 Ring Muscle-ups / 5 ring transitions

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