21 November 2015

Article: The Secret Life of Fascia

Warm-up
Double Under Practice
100 or 2 min practice

5-5-5-5 (x 2-3)
Empty Bar: Muscle Clean - Front Squat - Shoulder Press - Thruster

Mobility
side hip smash
delt smash
calf stretch

Metcon
all AMRAPs done in teams of 2-3

12 min AMRAP:
12 Hang Clean (95/65#)
24 Kettlebell Swing (53/35#)
12 Box Jump (30/24")

5 min Rest

10 min AMRAP:
10 Thruster (95/65#)
10 Kettlebell Snatch - alt sides (53/35#)
10 Burpee Box Jump (24/20")

5 min Rest

8 min AMRAP:
20 Shoulder to Overhead (95/65#)
2 x 50' Suitcase Carry - switch @ 50' (70/53#)
20 Box Jump Over (24/20")