Wednesday – 10/11/17

Warm-Up
1 set:
High Knee pillar Skip x 50’
Straight leg Pillar Skip x 50’
Bear Crawl x 50’
Serrano Wall Squat x 3 reps (5 segments on way down w/ 3sec holds on each)
KB Single Leg RDL x 8/leg
KB Windmill x 8/side
+
Clean Warm-up

Workout
A. In 15min build to a heavy complex of:
Hang Power Clean + Front Squat + Power Clean
*You may drop the bar after the Front squat but must reset within 3-5sec
**If you are still developing your Clean and do not plan on going heavy feel free to do 1 complex every 90sec so that you get more skill work in.

B. Every Minute on the Minute x 12 minutes:
Minute 1: 8 MB Ground to over Shoulder
Minute 2: 15 Wall Balls (20/14 lbs)
Minute 3: 100m Run or 10/7 calories on AB

C. Accumulate 75 GHD Hip Extensions or 100 Banded Good Morning