1/13/14: Day 43

GYM PROGRAM

Warm-up
Front Squat Test - 1:00
Row 500m
3 Rounds :20/:10
Dislocates
Squats
Burpees to a Plate
Heavy Russian Swings

Mobility
Roll Back - 1min
Roll Quads - 1min/leg
Front Rack Band Stretch - 1min/side

Skill/Strength
Front Squat 5x5 @ 80%, 2:00 int

WOD
2 Rounds for time
30 Front Squats (135/95)
30 KB Swings (53/35)
30 Slam Balls (30/20)
16:00 cap


SMOLOV PROGRAM

Warm-up
Front Squat Test - 1:00
Row 500m
3 Rounds :20/:10
Dislocates
Squats
Burpees to a Plate
Heavy Russian Swings

Mobility
Roll Back - 1min
Roll Quads - 1min/leg
Front Rack Band Stretch - 1min/side

Skill/Strength
EMOM for 10min
2 Hang Cleans, increasing weight each minute

WOD
2 Rounds for time
30 Front Squats (135/95)
30 KB Swings (53/35)
30 Slam Balls (30/20)
16:00 cap

Happy Monday!