Saturday – 3/12/2016 – TTT

A – Squat clean singles from blocks above knee – build to tough rep with no misses269

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B – Banded front squats @ 30X1, 4 sets of 6, rest 2 min (skinny band around knees to cue external rotation and hip activation, weight is moderate, tempo and tension are priorities)

154
+

6 sets @ 90-95%, start a set every 3 min

200m run

8 FAST burpees

30 DU’s

1:32

1:31

1:34

1:34

1:41

1:37

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C – AB 15 min @ 80-85% aerobic pace, sustainable.

done 

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D – 20-30 min targeted mobility (hamstrings, shoulders)

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