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March 27, 2014

26
Mar

March 27, 2014

This is the spread sheet for the squat cycle percentages- Squat cycle Spread

 

Warm Up:2x Hip Mobility Drill, 2x PVC (dislocates/ good morning)

2x GPX Barbell Warm Up

 

ATHLETE/ BEGINNER

1) 20min EMOM

1 Power Clean+ 1 Push Jerk+ 10 Air Squats

1 Hang Power Clean+ 1 Jerk+ 6 Air Squats

2) Partner WOD

6 min AMRAP of alternating 50 yard Sled Pull 90/50

then,

60 Burpee Box Jumps as fast as possible (split anyway between partners)