03.27.18
Warm Up 5:00 EMOM
jumping rope :45 rest :15
use this time to practice several different kinds of jumping rope
Mobility: KB single arm press with opposite arm rack hold- performed with Kettlebells in both arms. The rack hold in the non working arm is a great way to training scapular stability and endurance while working concentric and eccentric contractions in the other arm. 2 sets of 5 each side https://www.instagram.com/p/BgFoD-1jmK-/?taken-by=functional.bodybuilding
KB bent over row with mini- band- KB in each hand, bent over in a row position and rowing one arm at a time. Keep the mini-band around the lower knee (just underneath the knee). Mini-band helps keep the glutes activated and working during the row and can improve the quality of the lift. 2 sets of 5 each side https://www.instagram.com/p/BfFLz5RjP9o/?taken-by=functional.bodybuilding
Skill: Jerks EMOM 10 1 rep @ 70-75%
Barbell warm up for cleans
5 clean grip RDLs
5 clean high pulls
5 muscle cleans
5 front squats
5 tall cleans
5 hang power cleans
5 power cleans below the knee
WOD 3 RFT 14/10 cals assault bike 15 power cleans 50 DUs or 100 singles