23 April 2016

Article: 35 Quick and Low-Calorie Lunches

Warm-up
Med Ball Clean - Technique
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
Low Back Smash (ball)
Banded Olympic Wall Squat
Banded Super Rack

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

In teams of 2(3):
20-18-16-14-12-10
Squat Clean Thruster "Cluster" (95/65#)
Double-Unders

Break-up the Clusters as desired, each partner must complete all DUs. First one done DUs can start next round while partner finishes ...

Personal Goal Work