07.01.19 Team of 3

Warm Up - 3 Sets Not for Time
A1. Jump rope Single Unders - 45-60sec
A2. Monster Banded Walk; 15m forward/15m reverse
A3. Single Leg Box Step Down (box height such that when one foot is on box the hip crease is below knee); 30X1; 4-6/leg
A4. Russian Kettlebell Swings; 12reps moderate load


Mobility
B1. KB 90/90 - 5 switches with 10sec/hold per set https://www.youtube.com/watch?v=D2ThOWxGbSI&feature=youtu.be&utm_source=Revival+Strength&utm_campaign=8cf7ebfbee-EMAIL_CAMPAIGN_2018_05_08_COPY_01&utm_medium=email&utm_term=0_8dbc823d2f-8cf7ebfbee-71890815&mc_cid=8cf7ebfbee&mc_eid=c612bae79b

B2. Banded Ankle Mobilization x 45 sec/side https://www.youtube.com/watch?v=vLHlNOvBaYM&feature=youtu.be&utm_source=Revival+Strength&utm_campaign=8cf7ebfbee-EMAIL_CAMPAIGN_2018_05_08_COPY_01&utm_medium=email&utm_term=0_8dbc823d2f-8cf7ebfbee-71890815&mc_cid=8cf7ebfbee&mc_eid=c612bae79b



Skill: cleans

Muscle clean 3,3,3 @ 30%/35%/40%

Clean Segmented deadlift 3 seconds on the way up with 1 second pauses at 1" off the floor, at the knee, and at mid-thigh 5,5,4,4 @ 60%/65%/70%/75%

WOD
Team of 3
3 RFT
50 TTB
50 Box jump overs 24/20"
50 Power cleans

after each round all three team members run a 400m together

Round 1: 115/85 95/65 75/55
Round 2: 135/95 115/75 95/65
Round 3: 155/105 135/95 115/75