Warm-up:
- Row 500m
- Spiderman Walks 50 ft
- Inchworm 50 ft
2 rounds of:
- 10 box jumps (20in box) – focused on full hip extension at top of box
- 10 med ball cleans
WOD:
Hang Power Clean 3-3-3-3-3
Cool Down:
- Bar hang – accumulate 1 minute
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding
knees just below knee caps, press lumbar region into floor while gently
rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed
Post loads and results to comments.
Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!