10 August 2019

Warm-up
Med Ball Clean - Technique Progression
1. Deadlift
- focus on good setup
2. Deadlift Shrug
- focus on fast extension and shrug with no arm bend
3. Front Squat
- focus on depth of the catch
4. Shrug and Drop Under
- focus on shrug and beating the ball down, catching low and tight
5. Full Medicine Ball Clean

Mobility
Hips:
1:00/side (Banded) Couch Stretch
1:00/side (Banded) Hamstring Flossing
1:00 Deep Wall Squat Stretch
1:00/side Wall Internal Rotation
1:00/side Wall External Rotation

Shoulders:
1:00/side Mid-Back Smash (ball / roller)
:45/side Pec Minor Stretch
:45 Snow Angels
:45 Shoulder Extension Stretch
4x :15 Shoulder Extension Planks
2x5/side Y-Rotations

Metcon
5RFT:
15 Hang Squat Clean & Push Jerk (95/65#)
400m Run
Time Cap: 30:00
[<6:00/rd ...]
With a Partner if required / desired ...
- switch as needed, runs together or 200m /each ...
Rx= solo ...