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Training for Tuesday, May 29th

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Warm Up
Group Circle
Banded Posterior Chain and Shoulder Activation
Clean Drills with Blank Bar

Weightlifting Strength+Skill
16:00 to build to a heavy complex of:
1 Clean High Pull + 1 Power Clean + 1 Hang Squat Clean
*This complex allows for building pulling power from the floor as well as developing speed under the barbell.  Work on building speed and power driving the bar up on the first two repetitions of the complex, and then on speed of pulling your body underneath the bar on the 3rd rep.

Workout of the Day
3 RFT
20 Russian Swings
10 Box Jump Overs 24/20
20 KB Snatches
10 Box Jump Overs 24/20
*KB Snatches come from the hang.  Half of reps with each arm, do not need to alternate each rep.
*No Rx weight on KB today.  Coach will lead KB Snatch practice.  Use that time to find a weight that will challenge you but that are also able to perform smooth repetitions

Cardio CrossFit (7am)
5 Rounds for Time
10-8-6-4-2 Power Cleans 135/95
10 Box Jump Overs 24/20
20-16-12-8-4 KB Snatches
10 Box Jump Overs
30-24-18-12-6 Russian KB Swings
10 Box Jump Overs
*Weighted movements each decrease in reps from round to round.  Box Jump Overs stay at 10 reps each round.
*KB Snatches come from the hang.  Half of reps with each arm, do not need to alternate each rep.
*No Rx weight on KB today.  Coach will lead KB Snatch practice.  Use that time to find a weight that will challenge you but that are also able to perform smooth repetitions

Cool Down
10 Iron Crosses
1:00 Couch Stretch each leg
1:00 Raised Leg Hamstring Stretch each leg
1:00 Trap Smash each side
Calf Stretches and Plantar Fascia Massage