Saturday March 16, 2019

Saturday March 16, 2019

Workout of the Day

Warm Up
Alternating Stations With a Buddy
AMRAP 3
Station 1: 100 Meter Easy Jog
Station 2: Active Samson + Air Squat at Top

AMRAP 3
Station 1: 100 Meter Easy Jog
Station 2: 10 Mountain Climbers + 5 Air Squats

AMRAP 3
Station 1: 100 Meter Easy Jog
Station 2: 3 Front Squats + 3 Strict Press

*Athlete at station 2 will continue to complete rounds until their partner returns, then switch

Mobility
1 Min Squat Hold
45s Forearm Smash/side

Skills & Drills

Run
Movement Prep
15 Seconds of Pulls in Place
100 Meter Run

Movement Substitutions
250 Meter Row
14/10 Cal Bike

Squat Clean Thruster
Focus: “Speedbumps”
Movement Prep
5 Slow Clean Deadlifts
5 Pausing Power Cleans (Slowly Deadlift and Pause Above the Knees, Then Go!)
5 Push Press
5 Squat Clean Thrusters

Workout Prep
2 Rounds Building to Workout Weight
7 Squat Clean Thrusters
100 Meter Run

Training
AMRAP 20
Partner A: Max Squat Clean Thrusters (115/80)
Partner B: 200 Meter Run